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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 from 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.

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.
Contains more Calcium +235.5%
Contains more Iron +51%
Contains less Sodium -22.2%
Contains more Selenium +2000%
Contains more Magnesium +300%
Contains more Potassium +49.1%
Contains more Zinc +80.9%
Contains more Copper +138.7%
Contains more Manganese +37%
Equal in Phosphorus - 203
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 23% 58% 55% 87% 21% 86% 34% 50% 48% 12%
Contains more Calcium +235.5%
Contains more Iron +51%
Contains less Sodium -22.2%
Contains more Selenium +2000%
Contains more Magnesium +300%
Contains more Potassium +49.1%
Contains more Zinc +80.9%
Contains more Copper +138.7%
Contains more Manganese +37%
Equal in Phosphorus - 203

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
7
:
Contains more Vitamin B2 +269.1%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +153.9%
Contains more Vitamin B1 +34.2%
Contains more Vitamin B6 +548.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
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 +269.1%
Contains more Vitamin B3 +33.5%
Contains more Vitamin B5 +153.9%
Contains more Vitamin B1 +34.2%
Contains more Vitamin B6 +548.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +28.5%
Contains more Water +1165.1%
Contains more Other +14%
Contains more Fats +65.8%
Contains more Carbs +95.8%
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 Protein +28.5%
Contains more Water +1165.1%
Contains more Other +14%
Contains more Fats +65.8%
Contains more Carbs +95.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -59.1%
Contains more Monounsaturated Fat +105%
Contains more Polyunsaturated fat +22.1%
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
31% 32% 37%
Saturated Fat: 7.011 g
Monounsaturated Fat: 7.217 g
Polyunsaturated fat: 8.285 g
Contains less Saturated Fat -59.1%
Contains more Monounsaturated Fat +105%
Contains more Polyunsaturated fat +22.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Tostada shells Opinion
Net carbs 32.9g 58.63g Tostada shells
Protein 7.9g 6.15g Waffle
Fats 14.1g 23.38g Tostada shells
Carbs 32.9g 64.43g Tostada shells
Calories 291kcal 474kcal Tostada shells
Starch 55.4g Tostada shells
Fiber 5.8g Tostada shells
Calcium 255mg 76mg Waffle
Iron 2.31mg 1.53mg Waffle
Magnesium 19mg 76mg Tostada shells
Phosphorus 190mg 203mg Tostada shells
Potassium 159mg 237mg Tostada shells
Sodium 511mg 657mg Waffle
Zinc 0.68mg 1.23mg Tostada shells
Copper 0.062mg 0.148mg Tostada shells
Manganese 0.265mg 0.363mg Tostada shells
Selenium 46.2µg 2.2µg Waffle
Vitamin A 228IU Waffle
Vitamin A RAE 65µg Waffle
Vitamin C 0.4mg Waffle
Vitamin B1 0.263mg 0.353mg Tostada shells
Vitamin B2 0.347mg 0.094mg Waffle
Vitamin B3 2.073mg 1.553mg Waffle
Vitamin B5 0.485mg 0.191mg Waffle
Vitamin B6 0.056mg 0.363mg Tostada shells
Folate 46µg Waffle
Vitamin B12 0.25µg Waffle
Tryptophan 0.099mg Waffle
Threonine 0.289mg Waffle
Isoleucine 0.362mg Waffle
Leucine 0.63mg Waffle
Lysine 0.384mg Waffle
Methionine 0.179mg Waffle
Phenylalanine 0.395mg Waffle
Valine 0.409mg Waffle
Histidine 0.187mg Waffle
Cholesterol 69mg Tostada shells
Trans Fat 0.163g Waffle
Saturated Fat 2.866g 7.011g Waffle
Omega-3 - DHA 0.006g Waffle
Omega-3 - EPA 0.001g Waffle
Monounsaturated Fat 3.521g 7.217g Tostada shells
Polyunsaturated fat 6.785g 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
Waffle 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
26%
Waffle
20%
Tostada shells
Minerals Daily Need Coverage Score
66%
Waffle
47%
Tostada shells

Comparison summary

Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 146mg)
Which food is lower in Saturated Fat?
Waffle
Waffle is lower in Saturated Fat (difference - 4.145g)
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food is lower in Cholesterol?
Tostada shells
Tostada shells is lower in Cholesterol (difference - 69mg)
Which food is lower in glycemic index?
Tostada shells
Tostada shells is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Tostada shells
Tostada shells is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.