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Wafer vs. Cracker — In-Depth Nutrition Comparison

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What are the main differences between Wafer and Cracker?

  • Wafer is richer in Copper, and Manganese, while Cracker is higher in Vitamin K, Vitamin B1, Phosphorus, Vitamin E , Vitamin B2, Folate, Vitamin B3, and Calcium.
  • Cracker's daily need coverage for Vitamin K is 56% higher.
  • Cracker has 4 times less Copper than Wafer. Wafer has 0.463mg of Copper, while Cracker has 0.104mg.

We used Cookies, chocolate wafers and Crackers, standard snack-type, regular types in this comparison.

Infographic

Wafer vs Cracker 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.
Wafer
6
:
Contains more Magnesium +194.4%
Contains more Potassium +78%
Contains less Sodium -20.1%
Contains more Zinc +122.4%
Contains more Copper +345.2%
Contains more Manganese +41.8%
Contains more Calcium +287.1%
Contains more Phosphorus +87.9%
Contains more Selenium +17.5%
Equal in Iron - 4.03
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 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Magnesium +194.4%
Contains more Potassium +78%
Contains less Sodium -20.1%
Contains more Zinc +122.4%
Contains more Copper +345.2%
Contains more Manganese +41.8%
Contains more Calcium +287.1%
Contains more Phosphorus +87.9%
Contains more Selenium +17.5%
Equal in Iron - 4.03

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
2
:
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +320.8%
Contains more Vitamin B1 +104.9%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +52.3%
Contains more Vitamin B6 +23.5%
Contains more Folate +95.7%
Contains more Vitamin K +2787.5%
Equal in Vitamin B5 - 0.417
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 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +320.8%
Contains more Vitamin B1 +104.9%
Contains more Vitamin B2 +71.4%
Contains more Vitamin B3 +52.3%
Contains more Vitamin B6 +23.5%
Contains more Folate +95.7%
Contains more Vitamin K +2787.5%
Equal in Vitamin B5 - 0.417

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
2
:
Contains more Carbs +18.6%
Contains more Water +43.3%
Contains more Fats +86.1%
Contains more Other +24.5%
Equal in Protein - 6.64
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Carbs +18.6%
Contains more Water +43.3%
Contains more Fats +86.1%
Contains more Other +24.5%
Equal in Protein - 6.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
1
:
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +34.7%
Contains more Polyunsaturated fat +216.3%
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -23.8%
Contains more Monounsaturated Fat +34.7%
Contains more Polyunsaturated fat +216.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Cracker Opinion
Net carbs 69.3g 59g Wafer
Protein 6.6g 6.64g Cracker
Fats 14.2g 26.43g Cracker
Carbs 72.7g 61.3g Wafer
Calories 433kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 37.43g 8.18g Cracker
Fiber 3.4g 2.3g Wafer
Calcium 31mg 120mg Cracker
Iron 4.01mg 4.03mg Cracker
Magnesium 53mg 18mg Wafer
Phosphorus 132mg 248mg Cracker
Potassium 210mg 118mg Wafer
Sodium 580mg 726mg Wafer
Zinc 1.09mg 0.49mg Wafer
Copper 0.463mg 0.104mg Wafer
Manganese 0.696mg 0.491mg Wafer
Selenium 5.7µg 6.7µg Cracker
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 3.03mg Cracker
Vitamin B1 0.203mg 0.416mg Cracker
Vitamin B2 0.266mg 0.456mg Cracker
Vitamin B3 2.858mg 4.352mg Cracker
Vitamin B5 0.381mg 0.417mg Cracker
Vitamin B6 0.051mg 0.063mg Cracker
Folate 47µg 92µg Cracker
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 69.3µg Cracker
Tryptophan 0.096mg 0.084mg Wafer
Threonine 0.22mg 0.193mg Wafer
Isoleucine 0.261mg 0.246mg Wafer
Leucine 0.447mg 0.471mg Cracker
Lysine 0.281mg 0.103mg Wafer
Methionine 0.105mg 0.112mg Cracker
Phenylalanine 0.308mg 0.331mg Cracker
Valine 0.323mg 0.294mg Wafer
Histidine 0.128mg 0.145mg Cracker
Cholesterol 2mg 0mg Cracker
Trans Fat 1.076g Wafer
Saturated Fat 4.241g 5.562g Wafer
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 6.553g Cracker
Polyunsaturated fat 4.153g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Cracker
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
53%
Cracker
Minerals Daily Need Coverage Score
65%
Wafer
56%
Cracker

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 146mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 1.321g)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 2)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.4)
Which food is lower in Sugar?
Cracker
Cracker is lower in Sugar (difference - 29.25g)
Which food is lower in Cholesterol?
Cracker
Cracker is lower in Cholesterol (difference - 2mg)
Which food is richer in vitamins?
Cracker
Cracker is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.