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  6. Broad bean raw vs. Wafer

Broad bean raw vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between broad bean raw and wafer

  • Broad bean raw has more vitamin K, folate, fiber, and vitamin A; however, wafer is richer in iron, selenium, copper, and vitamin B1.
  • Broad bean raw covers your daily vitamin K needs 32% more than wafer.
  • Wafer has 33 times less vitamin A than broad bean raw. Broad bean raw has 333IU of vitamin A, while wafer has 10IU.
  • Broad bean raw contains less sodium.
  • Broad bean raw has a higher glycemic index. The glycemic index of broad bean raw is 79, while the glycemic index of wafer is 61.

Specific food types used in this comparison are Beans, fava, in pod, raw and Cookies, chocolate wafers.

Infographic

Broad bean raw vs Wafer 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Wafer
Wafer
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +19.4%
Contains more PotassiumPotassium +58.1%
Contains less SodiumSodium -95.7%
Contains more MagnesiumMagnesium +60.6%
Contains more IronIron +158.7%
Contains more CopperCopper +15.2%
Contains more SeleniumSelenium +612.5%
~equal in Zinc ~1.09mg
~equal in Phosphorus ~132mg
~equal in Manganese ~0.696mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Wafer
Wafer
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin EVitamin E +61.1%
Contains more Vitamin B6Vitamin B6 +103.9%
Contains more Vitamin KVitamin K +1604.2%
Contains more FolateFolate +214.9%
Contains more Vitamin B1Vitamin B1 +52.6%
Contains more Vitamin B3Vitamin B3 +27.1%
Contains more Vitamin B5Vitamin B5 +69.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.266mg

All nutrients comparison - raw data values

Nutrient Broad bean raw Wafer DV% diff.
Vitamin K 40.9µg 2.4µg 32%
Iron 1.55mg 4.01mg 31%
Polyunsaturated fat 0.342g 4.153g 25%
Folate 148µg 47µg 25%
Sodium 25mg 580mg 24%
Fats 0.73g 14.2g 21%
Saturated fat 0.118g 4.241g 19%
Carbs 17.63g 72.7g 18%
Calories 88kcal 433kcal 17%
Fiber 7.5g 3.4g 16%
Monounsaturated fat 0.104g 4.865g 12%
Selenium 0.8µg 5.7µg 9%
Copper 0.402mg 0.463mg 7%
Vitamin B1 0.133mg 0.203mg 6%
Magnesium 33mg 53mg 5%
Potassium 332mg 210mg 4%
Vitamin B6 0.104mg 0.051mg 4%
Vitamin C 3.7mg 0mg 4%
Vitamin B12 0µg 0.09µg 4%
Vitamin B3 2.249mg 2.858mg 4%
Choline 14.3mg 3%
Caffeine 0mg 10mg 3%
Vitamin E 1.16mg 0.72mg 3%
Protein 7.92g 6.6g 3%
Vitamin B5 0.225mg 0.381mg 3%
Vitamin B2 0.29mg 0.266mg 2%
Manganese 0.661mg 0.696mg 2%
Vitamin A 17µg 3µg 2%
Zinc 1mg 1.09mg 1%
Calcium 37mg 31mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 10.13g 69.3g N/A
Sugar 9.21g 37.43g N/A
Phosphorus 129mg 132mg 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 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Wafer
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +20%
Contains more WaterWater +1513.3%
Contains more FatsFats +1845.2%
Contains more CarbsCarbs +312.4%
Contains more OtherOther +78.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +4577.9%
Contains more Poly. FatPolyunsaturated fat +1114.3%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.