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 for 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.
- Tostada shells have a lower glycemic index (49) than wafer (61).
Cookies, chocolate wafers and Tostada shells, corn are the varieties used in this article.
Infographic
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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.
| Contains more IronIron | +162.1% |
| Contains more CopperCopper | +212.8% |
| Contains less SodiumSodium | -11.7% |
| Contains more ManganeseManganese | +91.7% |
| Contains more SeleniumSelenium | +159.1% |
| Contains more MagnesiumMagnesium | +43.4% |
| Contains more CalciumCalcium | +145.2% |
| Contains more PotassiumPotassium | +12.9% |
| Contains more ZincZinc | +12.8% |
| Contains more PhosphorusPhosphorus | +53.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +183% |
| Contains more Vitamin B3Vitamin B3 | +84% |
| Contains more Vitamin B5Vitamin B5 | +99.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +73.9% |
| Contains more Vitamin B6Vitamin B6 | +611.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 0.148mg | 35% |
| Iron | 4.01mg | 1.53mg | 31% |
| Polyunsaturated fat | 4.153g | 8.285g | 28% |
| Vitamin B6 | 0.051mg | 0.363mg | 24% |
| Starch | 55.4g | 23% | |
| Fats | 14.2g | 23.38g | 14% |
| Manganese | 0.696mg | 0.363mg | 14% |
| Vitamin B2 | 0.266mg | 0.094mg | 13% |
| Saturated fat | 4.241g | 7.011g | 13% |
| Vitamin B1 | 0.203mg | 0.353mg | 13% |
| Folate | 47µg | 12% | |
| Fiber | 3.4g | 5.8g | 10% |
| Phosphorus | 132mg | 203mg | 10% |
| Vitamin B3 | 2.858mg | 1.553mg | 8% |
| Monounsaturated fat | 4.865g | 7.217g | 6% |
| Selenium | 5.7µg | 2.2µg | 6% |
| Magnesium | 53mg | 76mg | 5% |
| Calcium | 31mg | 76mg | 5% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B5 | 0.381mg | 0.191mg | 4% |
| Vitamin B12 | 0.09µg | 4% | |
| Sodium | 580mg | 657mg | 3% |
| Carbs | 72.7g | 64.43g | 3% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Calories | 433kcal | 474kcal | 2% |
| Protein | 6.6g | 6.15g | 1% |
| Zinc | 1.09mg | 1.23mg | 1% |
| Potassium | 210mg | 237mg | 1% |
| Cholesterol | 2mg | 1% | |
| Net carbs | 69.3g | 58.63g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.163g | N/A | |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.124g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.005g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
6.15 g
Fats:
23.38 g
Carbs:
64.43 g
Water:
3.32 g
Other:
2.72 g
| Contains more CarbsCarbs | +12.8% |
| Contains more WaterWater | +35.5% |
| Contains more FatsFats | +64.6% |
| Contains more OtherOther | +36% |
~equal in
Protein
~6.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
7.011 g
Monounsaturated fat:
Mono. Fat
7.217 g
Polyunsaturated fat:
Poly. Fat
8.285 g
| Contains less Sat. FatSaturated fat | -39.5% |
| Contains more Mono. FatMonounsaturated fat | +48.3% |
| Contains more Poly. FatPolyunsaturated fat | +99.5% |
