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  6. Wafer vs. Tostada shells

Wafer vs. Tostada shells — In-Depth Nutrition Comparison

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How are Wafer and Tostada shells different?

  • Wafer is higher in Copper, Iron, Manganese, Vitamin B2, and Vitamin B3, however, Tostada shells are richer in Vitamin B6, Vitamin B1, Phosphorus, and Fiber.
  • Daily need coverage for Copper from Wafer is 35% higher.
  • Wafer contains 3 times more Vitamin B2 than Tostada shells. While Wafer contains 0.266mg of Vitamin B2, Tostada shells contain only 0.094mg.
  • Wafer has less Saturated Fat.

Cookies, chocolate wafers and Tostada shells, corn are the varieties used in this article.

Infographic

Wafer vs Tostada shells infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wafer
Wafer
5
:
5
Tostada shells
Tostada shells
Contains more Iron +162.1%
Contains less Sodium -11.7%
Contains more Copper +212.8%
Contains more Manganese +91.7%
Contains more Selenium +159.1%
Contains more Calcium +145.2%
Contains more Magnesium +43.4%
Contains more Phosphorus +53.8%
Contains more Potassium +12.9%
Contains more Zinc +12.8%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Tostada shells
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 58% 55% 87% 21% 86% 34% 50% 48% 12%
Contains more Iron +162.1%
Contains less Sodium -11.7%
Contains more Copper +212.8%
Contains more Manganese +91.7%
Contains more Selenium +159.1%
Contains more Calcium +145.2%
Contains more Magnesium +43.4%
Contains more Phosphorus +53.8%
Contains more Potassium +12.9%
Contains more Zinc +12.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wafer
Wafer
10
:
2
Tostada shells
Tostada shells
Contains more Vitamin B2 +183%
Contains more Vitamin B3 +84%
Contains more Vitamin B5 +99.5%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B6 +611.8%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Tostada shells
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 89% 22% 30% 12% 84% 0% 0% 0%
Contains more Vitamin B2 +183%
Contains more Vitamin B3 +84%
Contains more Vitamin B5 +99.5%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B6 +611.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
:
2
Tostada shells
Tostada shells
Contains more Carbs +12.8%
Contains more Water +35.5%
Contains more Fats +64.6%
Contains more Other +36%
Equal in Protein - 6.15
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Tostada shells
6% 23% 64% 3% 3%
Protein: 6.15 g
Fats: 23.38 g
Carbs: 64.43 g
Water: 3.32 g
Other: 2.72 g
Contains more Carbs +12.8%
Contains more Water +35.5%
Contains more Fats +64.6%
Contains more Other +36%
Equal in Protein - 6.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
1
:
2
Tostada shells
Tostada shells
Contains less Saturated Fat -39.5%
Contains more Monounsaturated Fat +48.3%
Contains more Polyunsaturated fat +99.5%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Tostada shells
31% 32% 37%
Saturated Fat: 7.011 g
Monounsaturated Fat: 7.217 g
Polyunsaturated fat: 8.285 g
Contains less Saturated Fat -39.5%
Contains more Monounsaturated Fat +48.3%
Contains more Polyunsaturated fat +99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Tostada shells
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wafer Tostada shells Opinion
Net carbs 69.3g 58.63g Wafer
Protein 6.6g 6.15g Wafer
Fats 14.2g 23.38g Tostada shells
Carbs 72.7g 64.43g Wafer
Calories 433kcal 474kcal Tostada shells
Starch 55.4g Tostada shells
Sugar 37.43g Tostada shells
Fiber 3.4g 5.8g Tostada shells
Calcium 31mg 76mg Tostada shells
Iron 4.01mg 1.53mg Wafer
Magnesium 53mg 76mg Tostada shells
Phosphorus 132mg 203mg Tostada shells
Potassium 210mg 237mg Tostada shells
Sodium 580mg 657mg Wafer
Zinc 1.09mg 1.23mg Tostada shells
Copper 0.463mg 0.148mg Wafer
Manganese 0.696mg 0.363mg Wafer
Selenium 5.7µg 2.2µg Wafer
Vitamin A 10IU Wafer
Vitamin A RAE 3µg Wafer
Vitamin E 0.72mg Wafer
Vitamin B1 0.203mg 0.353mg Tostada shells
Vitamin B2 0.266mg 0.094mg Wafer
Vitamin B3 2.858mg 1.553mg Wafer
Vitamin B5 0.381mg 0.191mg Wafer
Vitamin B6 0.051mg 0.363mg Tostada shells
Folate 47µg Wafer
Vitamin B12 0.09µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 2mg Tostada shells
Trans Fat 0.163g Wafer
Saturated Fat 4.241g 7.011g Wafer
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 4.865g 7.217g Tostada shells
Polyunsaturated fat 4.153g 8.285g Tostada shells
Omega-6 - Eicosadienoic acid 0.005g Tostada shells
Omega-3 - ALA 0.124g Tostada shells

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Tostada shells
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Wafer
20%
Tostada shells
Minerals Daily Need Coverage Score
65%
Wafer
47%
Tostada shells

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 77mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 2.77g)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Tostada shells
Tostada shells is lower in Sugar (difference - 37.43g)
Which food is lower in Cholesterol?
Tostada shells
Tostada shells is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Tostada shells
Tostada shells is lower in glycemic index (difference - 12)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Tostada shells - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167525/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.