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  6. Waffle vs. Tostada shells

Waffle vs. Tostada shells — In-Depth Nutrition Comparison

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How are waffle and tostada shells different?

  • Waffle is higher in selenium, vitamin B2, calcium, and iron; however, tostada shells are richer in vitamin B6, magnesium, copper, and vitamin B1.
  • Daily need coverage for selenium for waffle is 80% higher.
  • Waffle contains 4 times more vitamin B2 than tostada shells. While waffle contains 0.347mg of vitamin B2, tostada shells contain only 0.094mg.
  • Waffle has less sodium.
  • Tostada shells have a lower glycemic index (49) than waffle (76).

Waffles, plain, prepared from recipe and Tostada shells, corn are the varieties used in this article.

Infographic

Waffle 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.
Waffle
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 54% 23% 21% 57% 49% 34% 87% 86% 47% 12%
Contains more CalciumCalcium +235.5%
Contains more IronIron +51%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +2000%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +49.1%
Contains more CopperCopper +138.7%
Contains more ZincZinc +80.9%
Contains more ManganeseManganese +37%
~equal in Phosphorus ~203mg

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.
Waffle
Waffle
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 88% 22% 29% 11% 84% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +269.1%
Contains more Vitamin B3Vitamin B3 +33.5%
Contains more Vitamin B5Vitamin B5 +153.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +34.2%
Contains more Vitamin B6Vitamin B6 +548.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Waffle Tostada shells DV% diff.
Selenium 46.2µg 2.2µg 80%
Vitamin B6 0.056mg 0.363mg 24%
Starch 55.4g 23%
Cholesterol 69mg 23%
Fiber 5.8g 23%
Vitamin B2 0.347mg 0.094mg 19%
Saturated fat 2.866g 7.011g 19%
Calcium 255mg 76mg 18%
Fats 14.1g 23.38g 14%
Magnesium 19mg 76mg 14%
Folate 46µg 12%
Carbs 32.9g 64.43g 11%
Copper 0.062mg 0.148mg 10%
Vitamin B12 0.25µg 10%
Iron 2.31mg 1.53mg 10%
Polyunsaturated fat 6.785g 8.285g 10%
Monounsaturated fat 3.521g 7.217g 9%
Calories 291kcal 474kcal 9%
Vitamin B1 0.263mg 0.353mg 8%
Vitamin A 65µg 7%
Sodium 511mg 657mg 6%
Vitamin B5 0.485mg 0.191mg 6%
Zinc 0.68mg 1.23mg 5%
Manganese 0.265mg 0.363mg 4%
Protein 7.9g 6.15g 4%
Vitamin B3 2.073mg 1.553mg 3%
Phosphorus 190mg 203mg 2%
Potassium 159mg 237mg 2%
Vitamin C 0.4mg 0%
Net carbs 32.9g 58.63g N/A
Trans fat 0.163g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g 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
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
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 ProteinProtein +28.5%
Contains more WaterWater +1165.1%
Contains more OtherOther +14%
Contains more FatsFats +65.8%
Contains more CarbsCarbs +95.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
1
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
31% 32% 37%
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 -59.1%
Contains more Mono. FatMonounsaturated fat +105%
Contains more Poly. FatPolyunsaturated fat +22.1%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.