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Wafer vs. Cookie dough — In-Depth Nutrition Comparison

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How are Wafer and Cookie dough different?

  • Wafer is higher in Copper, Iron, Vitamin B2, Vitamin B3, and Magnesium, however, Cookie dough is richer in Selenium.
  • Daily need coverage for Copper from Wafer is 39% higher.
  • Wafer contains 2 times more Sodium than Cookie dough. While Wafer contains 580mg of Sodium, Cookie dough contains only 294mg.

Cookies, chocolate wafers and Cookies, oatmeal, refrigerated dough are the varieties used in this article.

Infographic

Wafer vs Cookie dough 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 Iron +87.4%
Contains more Magnesium +89.3%
Contains more Phosphorus +26.9%
Contains more Potassium +42.9%
Contains more Zinc +70.3%
Contains more Copper +320.9%
Contains less Sodium -49.3%
Contains more Selenium +59.6%
Equal in Calcium - 31
Equal in Manganese - 0.765
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 81% 20% 45% 13% 39% 18% 37% 100% 50%
Contains more Iron +87.4%
Contains more Magnesium +89.3%
Contains more Phosphorus +26.9%
Contains more Potassium +42.9%
Contains more Zinc +70.3%
Contains more Copper +320.9%
Contains less Sodium -49.3%
Contains more Selenium +59.6%
Equal in Calcium - 31
Equal in Manganese - 0.765

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.
Wafer
9
:
Contains more Vitamin B2 +79.7%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B6 +24.4%
Contains more Folate +34.3%
Contains more Vitamin B12 +125%
Contains more Vitamin A +600%
Contains more Vitamin B1 +15.3%
Equal in Vitamin B5 - 0.372
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 59% 35% 35% 23% 10% 27% 5% 0%
Contains more Vitamin B2 +79.7%
Contains more Vitamin B3 +53.2%
Contains more Vitamin B6 +24.4%
Contains more Folate +34.3%
Contains more Vitamin B12 +125%
Contains more Vitamin A +600%
Contains more Vitamin B1 +15.3%
Equal in Vitamin B5 - 0.372

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.2%
Contains more Carbs +23%
Contains more Other +53.8%
Contains more Fats +33.1%
Contains more Water +240%
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more Protein +22.2%
Contains more Carbs +23%
Contains more Other +53.8%
Contains more Fats +33.1%
Contains more Water +240%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -10.7%
Contains more Polyunsaturated fat +60.2%
Contains more Monounsaturated Fat +116.5%
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
27% 59% 15%
Saturated Fat: 4.751 g
Monounsaturated Fat: 10.531 g
Polyunsaturated fat: 2.592 g
Contains less Saturated Fat -10.7%
Contains more Polyunsaturated fat +60.2%
Contains more Monounsaturated Fat +116.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Cookie dough Opinion
Net carbs 69.3g 56.6g Wafer
Protein 6.6g 5.4g Wafer
Fats 14.2g 18.9g Cookie dough
Carbs 72.7g 59.1g Wafer
Calories 433kcal 424kcal Wafer
Sugar 37.43g Cookie dough
Fiber 3.4g 2.5g Wafer
Calcium 31mg 31mg
Iron 4.01mg 2.14mg Wafer
Magnesium 53mg 28mg Wafer
Phosphorus 132mg 104mg Wafer
Potassium 210mg 147mg Wafer
Sodium 580mg 294mg Cookie dough
Zinc 1.09mg 0.64mg Wafer
Copper 0.463mg 0.11mg Wafer
Manganese 0.696mg 0.765mg Cookie dough
Selenium 5.7µg 9.1µg Cookie dough
Vitamin A 10IU 70IU Cookie dough
Vitamin A RAE 3µg 4µg Cookie dough
Vitamin E 0.72mg Wafer
Vitamin B1 0.203mg 0.234mg Cookie dough
Vitamin B2 0.266mg 0.148mg Wafer
Vitamin B3 2.858mg 1.865mg Wafer
Vitamin B5 0.381mg 0.372mg Wafer
Vitamin B6 0.051mg 0.041mg Wafer
Folate 47µg 35µg Wafer
Vitamin B12 0.09µg 0.04µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg 0.088mg Wafer
Threonine 0.22mg 0.177mg Wafer
Isoleucine 0.261mg 0.227mg Wafer
Leucine 0.447mg 0.414mg Wafer
Lysine 0.281mg 0.257mg Wafer
Methionine 0.105mg 0.122mg Cookie dough
Phenylalanine 0.308mg 0.278mg Wafer
Valine 0.323mg 0.291mg Wafer
Histidine 0.128mg 0.125mg Wafer
Cholesterol 2mg 24mg Wafer
Saturated Fat 4.241g 4.751g Wafer
Omega-3 - DHA 0.002g 0.001g Wafer
Omega-3 - EPA 0.003g 0.001g Wafer
Monounsaturated Fat 4.865g 10.531g Cookie dough
Polyunsaturated fat 4.153g 2.592g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Cookie dough
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
22%
Wafer
16%
Cookie dough
Minerals Daily Need Coverage Score
65%
Wafer
41%
Cookie dough

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 0.51g)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Cookie dough
Cookie dough contains less Sodium (difference - 286mg)
Which food is lower in glycemic index?
Cookie dough
Cookie dough is lower in glycemic index (difference - 7)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.