Beans vs. Wafer — In-Depth Nutrition Comparison
Compare
What are the main differences between beans and wafer?
- Beans are richer in fiber and vitamin B6, while wafer is higher in iron, copper, vitamin B2, vitamin B3, and folate.
- Wafer's daily need coverage for iron is 47% higher.
- Wafer has 3 times less vitamin B6 than beans. Beans have 0.13mg of vitamin B6, while wafer has 0.051mg.
- Beans are lower in saturated fat.
- Wafer has a higher glycemic index (61) than beans (33).
We used Beans, baked, canned, no salt added and Cookies, chocolate wafers types in this comparison.
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 CalciumCalcium | +61.3% |
| Contains more PotassiumPotassium | +41% |
| Contains more ZincZinc | +28.4% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +65.6% |
| Contains more IronIron | +1282.8% |
| Contains more CopperCopper | +124.8% |
| Contains more PhosphorusPhosphorus | +26.9% |
| Contains more SeleniumSelenium | +26.7% |
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 more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +154.9% |
| Contains more CholineCholine | +115.4% |
| Contains more Vitamin EVitamin E | +380% |
| Contains more Vitamin B1Vitamin B1 | +35.3% |
| Contains more Vitamin B2Vitamin B2 | +343.3% |
| Contains more Vitamin B3Vitamin B3 | +564.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +95.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.29mg | 4.01mg | 47% |
| Manganese | 0.696mg | 30% | |
| Copper | 0.206mg | 0.463mg | 29% |
| Polyunsaturated fat | 0.172g | 4.153g | 27% |
| Sodium | 1mg | 580mg | 25% |
| Fats | 0.4g | 14.2g | 21% |
| Saturated fat | 0.103g | 4.241g | 19% |
| Carbs | 20.49g | 72.7g | 17% |
| Calories | 105kcal | 433kcal | 16% |
| Vitamin B2 | 0.06mg | 0.266mg | 16% |
| Vitamin B3 | 0.43mg | 2.858mg | 15% |
| Monounsaturated fat | 0.035g | 4.865g | 12% |
| Fiber | 5.5g | 3.4g | 8% |
| Vitamin B5 | 0.381mg | 8% | |
| Folate | 24µg | 47µg | 6% |
| Vitamin B6 | 0.13mg | 0.051mg | 6% |
| Magnesium | 32mg | 53mg | 5% |
| Protein | 4.8g | 6.6g | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Phosphorus | 104mg | 132mg | 4% |
| Vitamin E | 0.15mg | 0.72mg | 4% |
| Vitamin B1 | 0.15mg | 0.203mg | 4% |
| Potassium | 296mg | 210mg | 3% |
| Choline | 30.8mg | 14.3mg | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Zinc | 1.4mg | 1.09mg | 3% |
| Vitamin C | 3.1mg | 0mg | 3% |
| Selenium | 4.5µg | 5.7µg | 2% |
| Calcium | 50mg | 31mg | 2% |
| Vitamin K | 0.8µg | 2.4µg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 14.99g | 69.3g | N/A |
| Sugar | 7.78g | 37.43g | N/A |
| Vitamin A | 5µg | 3µg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1513.3% |
| Contains more ProteinProtein | +37.5% |
| Contains more FatsFats | +3450% |
| Contains more CarbsCarbs | +254.8% |
| Contains more OtherOther | +17% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +13800% |
| Contains more Poly. FatPolyunsaturated fat | +2314.5% |
