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  6. Wafer vs. Wonton wrappers

Wafer vs. Wonton wrappers — In-Depth Nutrition Comparison

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A recap on differences between Wafer and Wonton wrappers

  • Wafer is higher in Copper, Iron, Magnesium, and Phosphorus, yet Wonton wrappers are higher in Selenium, Vitamin B1, Vitamin B3, Folate, and Vitamin B2.
  • Wonton wrappers covers your daily Selenium needs 41% more than Wafer.
  • Wafer contains 16 times more Saturated Fat than Wonton wrappers. While Wafer contains 4.241g of Saturated Fat, Wonton wrappers contain only 0.263g.

Food varieties used in this article are Cookies, chocolate wafers and Wonton wrappers (includes egg roll wrappers).

Infographic

Wafer vs Wonton wrappers 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
7
:
3
Wonton wrappers
Wonton wrappers
Contains more Iron +19.3%
Contains more Magnesium +165%
Contains more Phosphorus +63%
Contains more Potassium +156.1%
Contains more Zinc +53.5%
Contains more Copper +215%
Contains more Calcium +51.6%
Contains more Selenium +394.7%
Equal in Sodium - 572
Equal in Manganese - 0.638
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Wonton wrappers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 126% 15% 35% 8% 75% 20% 49% 84% 154%
Contains more Iron +19.3%
Contains more Magnesium +165%
Contains more Phosphorus +63%
Contains more Potassium +156.1%
Contains more Zinc +53.5%
Contains more Copper +215%
Contains more Calcium +51.6%
Contains more Selenium +394.7%
Equal in Sodium - 572
Equal in Manganese - 0.638

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
Wonton wrappers
Wonton wrappers
Contains more Vitamin B5 +1424%
Contains more Vitamin B6 +70%
Contains more Vitamin B12 +350%
Contains more Vitamin A +40%
Contains more Vitamin B1 +155.7%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +89.8%
Contains more Folate +83%
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%
Wonton wrappers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 130% 88% 102% 2% 7% 65% 3% 0%
Contains more Vitamin B5 +1424%
Contains more Vitamin B6 +70%
Contains more Vitamin B12 +350%
Contains more Vitamin A +40%
Contains more Vitamin B1 +155.7%
Contains more Vitamin B2 +42.1%
Contains more Vitamin B3 +89.8%
Contains more Folate +83%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
:
2
Wonton wrappers
Wonton wrappers
Contains more Fats +846.7%
Contains more Carbs +25.6%
Contains more Protein +48.5%
Contains more Water +540%
Equal in Other - 2
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
Wonton wrappers
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
Contains more Fats +846.7%
Contains more Carbs +25.6%
Contains more Protein +48.5%
Contains more Water +540%
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Wonton wrappers
Wonton wrappers
Contains more Monounsaturated Fat +2394.9%
Contains more Polyunsaturated fat +580.8%
Contains less Saturated Fat -93.8%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Wonton wrappers
25% 18% 57%
Saturated Fat: 0.263 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.61 g
Contains more Monounsaturated Fat +2394.9%
Contains more Polyunsaturated fat +580.8%
Contains less Saturated Fat -93.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Wonton wrappers Opinion
Net carbs 69.3g 56.1g Wafer
Protein 6.6g 9.8g Wonton wrappers
Fats 14.2g 1.5g Wafer
Carbs 72.7g 57.9g Wafer
Calories 433kcal 291kcal Wafer
Sugar 37.43g Wonton wrappers
Fiber 3.4g 1.8g Wafer
Calcium 31mg 47mg Wonton wrappers
Iron 4.01mg 3.36mg Wafer
Magnesium 53mg 20mg Wafer
Phosphorus 132mg 81mg Wafer
Potassium 210mg 82mg Wafer
Sodium 580mg 572mg Wonton wrappers
Zinc 1.09mg 0.71mg Wafer
Copper 0.463mg 0.147mg Wafer
Manganese 0.696mg 0.638mg Wafer
Selenium 5.7µg 28.2µg Wonton wrappers
Vitamin A 10IU 14IU Wonton wrappers
Vitamin A RAE 3µg 4µg Wonton wrappers
Vitamin E 0.72mg Wafer
Vitamin B1 0.203mg 0.519mg Wonton wrappers
Vitamin B2 0.266mg 0.378mg Wonton wrappers
Vitamin B3 2.858mg 5.424mg Wonton wrappers
Vitamin B5 0.381mg 0.025mg Wafer
Vitamin B6 0.051mg 0.03mg Wafer
Folate 47µg 86µg Wonton wrappers
Vitamin B12 0.09µg 0.02µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg 0.114mg Wonton wrappers
Threonine 0.22mg 0.268mg Wonton wrappers
Isoleucine 0.261mg 0.369mg Wonton wrappers
Leucine 0.447mg 0.684mg Wonton wrappers
Lysine 0.281mg 0.204mg Wafer
Methionine 0.105mg 0.176mg Wonton wrappers
Phenylalanine 0.308mg 0.486mg Wonton wrappers
Valine 0.323mg 0.417mg Wonton wrappers
Histidine 0.128mg 0.209mg Wonton wrappers
Cholesterol 2mg 9mg Wafer
Saturated Fat 4.241g 0.263g Wonton wrappers
Omega-3 - DHA 0.002g 0.001g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.195g Wafer
Polyunsaturated fat 4.153g 0.61g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Wonton wrappers
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
33%
Wonton wrappers
Minerals Daily Need Coverage Score
65%
Wafer
58%
Wonton wrappers

Comparison summary

Which food is lower in Sugar?
Wonton wrappers
Wonton wrappers is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Wonton wrappers
Wonton wrappers contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Wonton wrappers
Wonton wrappers is lower in Saturated Fat (difference - 3.978g)
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 7mg)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.