Wafer vs. Crouton — In-Depth Nutrition Comparison
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How are Wafer and Crouton different?
- Wafer is higher in Copper, Manganese, and Magnesium, however, Crouton is richer in Selenium, Vitamin B1, Folate, Vitamin B3, and Fiber.
- Daily need coverage for Selenium from Crouton is 58% higher.
- Wafer contains 3 times more Copper than Crouton. While Wafer contains 0.463mg of Copper, Crouton contains only 0.163mg.
- Crouton has less Saturated Fat.
Cookies, chocolate wafers and Croutons, plain are the varieties used in this article.
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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.
Contains
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Magnesium
+71%
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Phosphorus
+14.8%
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Potassium
+69.4%
Contains
less
Sodium
-16.9%
Contains
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Zinc
+22.5%
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Copper
+184%
Contains
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Manganese
+39.2%
Contains
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Calcium
+145.2%
Contains
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Selenium
+557.9%
Equal in Iron - 4.08
Contains
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Magnesium
+71%
Contains
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Phosphorus
+14.8%
Contains
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Potassium
+69.4%
Contains
less
Sodium
-16.9%
Contains
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Zinc
+22.5%
Contains
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Copper
+184%
Contains
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Manganese
+39.2%
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Calcium
+145.2%
Contains
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Selenium
+557.9%
Equal in Iron - 4.08
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.
:
Contains
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Vitamin A
+∞%
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Vitamin B6
+96.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B1
+206.9%
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Vitamin B3
+90.3%
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Vitamin B5
+12.6%
Contains
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Folate
+180.9%
Equal in Vitamin B2 - 0.272
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Vitamin A
+∞%
Contains
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Vitamin B6
+96.2%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B1
+206.9%
Contains
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Vitamin B3
+90.3%
Contains
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Vitamin B5
+12.6%
Contains
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Folate
+180.9%
Equal in Vitamin B2 - 0.272
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+115.2%
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Protein
+80.3%
Contains
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Water
+22.2%
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Other
+25%
Equal in Carbs - 73.5
Contains
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Fats
+115.2%
Contains
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Protein
+80.3%
Contains
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Water
+22.2%
Contains
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Other
+25%
Equal in Carbs - 73.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+59%
Contains
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Polyunsaturated fat
+226.2%
Contains
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Saturated Fat
-64.4%
Contains
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Monounsaturated Fat
+59%
Contains
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Polyunsaturated fat
+226.2%
Contains
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Saturated Fat
-64.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 69.3g | 68.4g |
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| Protein | 6.6g | 11.9g |
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| Fats | 14.2g | 6.6g |
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| Carbs | 72.7g | 73.5g |
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| Calories | 433kcal | 407kcal |
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| Sugar | 37.43g |
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| Fiber | 3.4g | 5.1g |
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| Calcium | 31mg | 76mg |
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| Iron | 4.01mg | 4.08mg |
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| Magnesium | 53mg | 31mg |
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| Phosphorus | 132mg | 115mg |
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| Potassium | 210mg | 124mg |
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| Sodium | 580mg | 698mg |
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| Zinc | 1.09mg | 0.89mg |
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| Copper | 0.463mg | 0.163mg |
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| Manganese | 0.696mg | 0.5mg |
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| Selenium | 5.7µg | 37.5µg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.72mg |
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| Vitamin B1 | 0.203mg | 0.623mg |
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| Vitamin B2 | 0.266mg | 0.272mg |
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| Vitamin B3 | 2.858mg | 5.439mg |
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| Vitamin B5 | 0.381mg | 0.429mg |
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| Vitamin B6 | 0.051mg | 0.026mg |
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| Folate | 47µg | 132µg |
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| Vitamin B12 | 0.09µg | 0µg |
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| Vitamin K | 2.4µg |
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| Tryptophan | 0.096mg | 0.14mg |
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| Threonine | 0.22mg | 0.337mg |
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| Isoleucine | 0.261mg | 0.456mg |
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| Leucine | 0.447mg | 0.832mg |
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| Lysine | 0.281mg | 0.278mg |
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| Methionine | 0.105mg | 0.211mg |
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| Phenylalanine | 0.308mg | 0.586mg |
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| Valine | 0.323mg | 0.514mg |
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| Histidine | 0.128mg | 0.255mg |
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| Cholesterol | 2mg | 0mg |
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| Saturated Fat | 4.241g | 1.51g |
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| Omega-3 - DHA | 0.002g | 0g |
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| Omega-3 - EPA | 0.003g | 0g |
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| Monounsaturated Fat | 4.865g | 3.059g |
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| Polyunsaturated fat | 4.153g | 1.273g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
38%
Minerals Daily Need Coverage Score
65%
70%
Comparison summary
Which food contains less Sodium?
Wafer contains less Sodium (difference - 118mg)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 11)
Which food is cheaper?
Wafer is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 37.43g)
Which food is lower in Cholesterol?
Crouton is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Crouton is lower in Saturated Fat (difference - 2.731g)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
?
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.