Wonton wrappers vs. Tostada shells — In-Depth Nutrition Comparison

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Significant differences between wonton wrappers and tostada shells

Wonton wrappers have more selenium, vitamin B3, iron, vitamin B2, and vitamin B1; however, tostada shells are richer in vitamin B6, phosphorus, fiber, and magnesium.
Wonton wrappers cover your daily selenium needs 47% more than tostada shells.
Tostada shells have 4 times less vitamin B2 than wonton wrappers. Wonton wrappers have 0.378mg of vitamin B2, while tostada shells have 0.094mg.
Wonton wrappers contain less saturated fat.
Wonton wrappers have a higher glycemic index. The glycemic index of wonton wrappers is 81, while the glycemic index of tostada shells is 49.

Specific food types used in this comparison are Wonton wrappers (includes egg roll wrappers) and Tostada shells, corn.

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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.

Wonton wrappers

Tostada shells

Contains more IronIron	+119.6%
Contains less SodiumSodium	-12.9%
Contains more ManganeseManganese	+75.8%
Contains more SeleniumSelenium	+1181.8%

Contains more MagnesiumMagnesium	+280%
Contains more CalciumCalcium	+61.7%
Contains more PotassiumPotassium	+189%
Contains more ZincZinc	+73.2%
Contains more PhosphorusPhosphorus	+150.6%

~equal in Copper ~0.148mg

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.

Wonton wrappers

Tostada shells

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+47%
Contains more Vitamin B2Vitamin B2	+302.1%
Contains more Vitamin B3Vitamin B3	+249.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin B5Vitamin B5	+664%
Contains more Vitamin B6Vitamin B6	+1110%

~equal in Vitamin C ~mg

~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			DV% diff.
Polyunsaturated fat	0.61g	8.285g	51%
Selenium	28.2µg	2.2µg	47%
Fats	1.5g	23.38g	34%
Saturated fat	0.263g	7.011g	31%
Vitamin B6	0.03mg	0.363mg	26%
Vitamin B3	5.424mg	1.553mg	24%
Iron	3.36mg	1.53mg	23%
Starch		55.4g	23%
Folate	86µg		22%
Vitamin B2	0.378mg	0.094mg	22%
Monounsaturated fat	0.195g	7.217g	18%
Phosphorus	81mg	203mg	17%
Fiber	1.8g	5.8g	16%
Vitamin B1	0.519mg	0.353mg	14%
Magnesium	20mg	76mg	13%
Manganese	0.638mg	0.363mg	12%
Calories	291kcal	474kcal	9%
Protein	9.8g	6.15g	7%
Zinc	0.71mg	1.23mg	5%
Potassium	82mg	237mg	5%
Sodium	572mg	657mg	4%
Vitamin B5	0.025mg	0.191mg	3%
Calcium	47mg	76mg	3%
Cholesterol	9mg		3%
Carbs	57.9g	64.43g	2%
Vitamin B12	0.02µg		1%
Net carbs	56.1g	58.63g	N/A
Copper	0.147mg	0.148mg	0%
Vitamin A	4µg		0%
Trans fat		0.163g	N/A
Tryptophan	0.114mg		0%
Threonine	0.268mg		0%
Isoleucine	0.369mg		0%
Leucine	0.684mg		0%
Lysine	0.204mg		0%
Methionine	0.176mg		0%
Phenylalanine	0.486mg		0%
Valine	0.417mg		0%
Histidine	0.209mg		0%
Omega-3 - DHA	0.001g		N/A
Omega-3 - ALA		0.124g	N/A
Omega-6 - Eicosadienoic acid		0.005g	N/A