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, and vitamin B2; however, tostada shells are richer in vitamin B6, fats, 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.
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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.
| 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
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.
| 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 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 B1 | 0.203mg | 0.353mg | 13% |
| Vitamin B2 | 0.266mg | 0.094mg | 13% |
| Saturated fat | 4.241g | 7.011g | 13% |
| Folate | 47µg | 12% | |
| Fiber | 3.4g | 5.8g | 10% |
| Phosphorus | 132mg | 203mg | 10% |
| Vitamin B3 | 2.858mg | 1.553mg | 8% |
| Omega-3 (ALA) | 0.124g | 8% | |
| Selenium | 5.7µg | 2.2µg | 6% |
| Monounsaturated fat | 4.865g | 7.217g | 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% | |
| Carbs | 72.7g | 64.43g | 3% |
| Sodium | 580mg | 657mg | 3% |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Calories | 433kcal | 474kcal | 2% |
| Vitamin K | 2.4µg | 2% | |
| Protein | 6.6g | 6.15g | 1% |
| Cholesterol | 2mg | 1% | |
| Potassium | 210mg | 237mg | 1% |
| Zinc | 1.09mg | 1.23mg | 1% |
| Protein per 100 calories | 1.5g | 1.3g | N/A |
| Calories per 10 g protein | 656kcal | 771kcal | N/A |
| Weight per 100 calories | 23g | 21g | N/A |
| Unsaturated / Saturated Fat ratio | 2.1 | 2.2 | N/A |
| 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-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% |
~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% |
