Wafer vs. Tortilla — In-Depth Nutrition Comparison

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Important differences between wafer and tortillas

Wafer has more copper and iron; however, tortillas have more selenium, vitamin B1, phosphorus, fiber, folate, calcium, vitamin B6, and vitamin B3.
Tortillas' daily need coverage for selenium is 57% more.
Wafer has 2 times more copper than tortillas. Wafer has 0.463mg of copper, while tortillas have 0.266mg.

The food varieties used in the comparison are Cookies, chocolate wafers and Tortillas, ready-to-bake or -fry, whole wheat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wafer

Tortilla

Contains more IronIron	+52.5%
Contains more CopperCopper	+74.1%
Contains more ManganeseManganese	+∞%

Contains more MagnesiumMagnesium	+60.4%
Contains more CalciumCalcium	+687.1%
Contains more PotassiumPotassium	+24.8%
Contains more ZincZinc	+76.1%
Contains more PhosphorusPhosphorus	+162.1%
Contains less SodiumSodium	-11.7%
Contains more SeleniumSelenium	+549.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wafer

Tortilla

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin EVitamin E	+25%
Contains more Vitamin B1Vitamin B1	+305.4%
Contains more Vitamin B3Vitamin B3	+70%
Contains more Vitamin B6Vitamin B6	+511.8%
Contains more Vitamin KVitamin K	+87.5%
Contains more FolateFolate	+193.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.289mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	5.7µg	37µg	57%
Vitamin B1	0.203mg	0.823mg	52%
Phosphorus	132mg	346mg	31%
Manganese	0.696mg		30%
Fiber	3.4g	9.8g	26%
Folate	47µg	138µg	23%
Copper	0.463mg	0.266mg	22%
Calcium	31mg	244mg	21%
Polyunsaturated fat	4.153g	0.992g	21%
Vitamin B6	0.051mg	0.312mg	20%
Iron	4.01mg	2.63mg	17%
Vitamin B3	2.858mg	4.858mg	13%
Carbs	72.7g	45.89g	9%
Magnesium	53mg	85mg	8%
Zinc	1.09mg	1.92mg	8%
Vitamin B5	0.381mg		8%
Fats	14.2g	9.76g	7%
Calories	433kcal	310kcal	6%
Protein	6.6g	9.76g	6%
Monounsaturated fat	4.865g	3.062g	5%
Vitamin B12	0.09µg	0µg	4%
Sodium	580mg	512mg	3%
Saturated fat	4.241g	4.878g	3%
Caffeine	10mg	0mg	3%
Potassium	210mg	262mg	2%
Vitamin B2	0.266mg	0.289mg	2%
Vitamin K	2.4µg	4.5µg	2%
Cholesterol	2mg	0mg	1%
Vitamin E	0.72mg	0.9mg	1%
Choline	14.3mg	20mg	1%
Protein per 100 calories	1.5g	3.1g	N/A
Calories per 10 g protein	656kcal	318kcal	N/A
Weight per 100 calories	23g	32g	N/A
Unsaturated / Saturated Fat ratio	2.1	0.83	N/A
Net carbs	69.3g	36.09g	N/A
Sugar	37.43g	2.44g	N/A
Vitamin A	3µg	0µg	0%
Tryptophan	0.096mg	0.129mg	0%
Threonine	0.22mg	0.312mg	0%
Isoleucine	0.261mg	0.353mg	0%
Leucine	0.447mg	0.671mg	0%
Lysine	0.281mg	0.37mg	0%
Methionine	0.105mg	0.163mg	0%
Phenylalanine	0.308mg	0.488mg	0%
Valine	0.323mg	0.444mg	0%
Histidine	0.128mg	0.255mg	0%
Omega-3 (EPA)	0.003g	0g	N/A
Omega-3 (DHA)	0.002g	0g	N/A