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  6. Wafer vs. Pastry

Wafer vs. Pastry — In-Depth Nutrition Comparison

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The main differences between Wafer and Pastry

  • Wafer is richer in Copper, Iron, Phosphorus, Manganese, and Magnesium, yet Pastry is richer in Selenium, Vitamin B1, and Vitamin K.
  • Daily need coverage for Copper from Wafer is 39% higher.
  • Wafer contains 3 times more Magnesium than Pastry. Wafer contains 53mg of Magnesium, while Pastry contains 16mg.
  • Pastry contains less Sodium.

Food types used in this article are Cookies, chocolate wafers and Puff pastry, frozen, ready-to-bake.

Infographic

Wafer vs Pastry 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
Wafer
8
:
2
Pastry
Pastry
Contains more Calcium +210%
Contains more Iron +56.6%
Contains more Magnesium +231.3%
Contains more Phosphorus +120%
Contains more Potassium +244.3%
Contains more Zinc +105.7%
Contains more Copper +306.1%
Contains more Manganese +42.6%
Contains less Sodium -57.1%
Contains more Selenium +324.6%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Pastry
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Contains more Calcium +210%
Contains more Iron +56.6%
Contains more Magnesium +231.3%
Contains more Phosphorus +120%
Contains more Potassium +244.3%
Contains more Zinc +105.7%
Contains more Copper +306.1%
Contains more Manganese +42.6%
Contains less Sodium -57.1%
Contains more Selenium +324.6%

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
Wafer
6
:
5
Pastry
Pastry
Contains more Vitamin A +900%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +142.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +96.1%
Contains more Vitamin B3 +45.8%
Contains more Folate +66%
Contains more Vitamin K +570.8%
Equal in Vitamin B2 - 0.283
Wafer
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%
Pastry
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Contains more Vitamin A +900%
Contains more Vitamin E +33.3%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +142.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +96.1%
Contains more Vitamin B3 +45.8%
Contains more Folate +66%
Contains more Vitamin K +570.8%
Equal in Vitamin B2 - 0.283

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
:
3
Pastry
Pastry
Contains more Carbs +61.2%
Contains more Other +100%
Contains more Protein +10.6%
Contains more Fats +168.3%
Contains more Water +88.9%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Pastry
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more Carbs +61.2%
Contains more Other +100%
Contains more Protein +10.6%
Contains more Fats +168.3%
Contains more Water +88.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
1
:
2
Pastry
Pastry
Contains less Saturated Fat -56%
Contains more Monounsaturated Fat +343.9%
Contains more Polyunsaturated fat +17.8%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Pastry
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Contains less Saturated Fat -56%
Contains more Monounsaturated Fat +343.9%
Contains more Polyunsaturated fat +17.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Pastry Opinion
Net carbs 69.3g 43.6g Wafer
Protein 6.6g 7.3g Pastry
Fats 14.2g 38.1g Pastry
Carbs 72.7g 45.1g Wafer
Calories 433kcal 551kcal Pastry
Sugar 37.43g 0.74g Pastry
Fiber 3.4g 1.5g Wafer
Calcium 31mg 10mg Wafer
Iron 4.01mg 2.56mg Wafer
Magnesium 53mg 16mg Wafer
Phosphorus 132mg 60mg Wafer
Potassium 210mg 61mg Wafer
Sodium 580mg 249mg Pastry
Zinc 1.09mg 0.53mg Wafer
Copper 0.463mg 0.114mg Wafer
Manganese 0.696mg 0.488mg Wafer
Selenium 5.7µg 24.2µg Pastry
Vitamin A 10IU 1IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.54mg Wafer
Vitamin B1 0.203mg 0.398mg Pastry
Vitamin B2 0.266mg 0.283mg Pastry
Vitamin B3 2.858mg 4.168mg Pastry
Vitamin B5 0.381mg 0mg Wafer
Vitamin B6 0.051mg 0.021mg Wafer
Folate 47µg 78µg Pastry
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 16.1µg Pastry
Tryptophan 0.096mg 0.085mg Wafer
Threonine 0.22mg 0.196mg Wafer
Isoleucine 0.261mg 0.272mg Pastry
Leucine 0.447mg 0.508mg Pastry
Lysine 0.281mg 0.142mg Wafer
Methionine 0.105mg 0.129mg Pastry
Phenylalanine 0.308mg 0.362mg Pastry
Valine 0.323mg 0.308mg Wafer
Histidine 0.128mg 0.156mg Pastry
Cholesterol 2mg 0mg Pastry
Saturated Fat 4.241g 9.643g Wafer
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 21.597g Pastry
Polyunsaturated fat 4.153g 4.894g Pastry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Pastry
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
30%
Pastry
Minerals Daily Need Coverage Score
65%
Wafer
42%
Pastry

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 5.402g)
Which food is lower in Sugar?
Pastry
Pastry is lower in Sugar (difference - 36.69g)
Which food contains less Sodium?
Pastry
Pastry contains less Sodium (difference - 331mg)
Which food is lower in Cholesterol?
Pastry
Pastry is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Pastry
Pastry is lower in glycemic index (difference - 2)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.