Green beans vs. Wafer — In-Depth Nutrition Comparison
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Significant differences between green beans and wafer
- Green beans have more vitamin K and vitamin A; however, wafer is richer in copper, iron, manganese, phosphorus, vitamin B3, and vitamin B2.
- Wafer covers your daily copper needs 45% more than green beans.
- Wafer has 63 times less vitamin A than green beans. Green beans have 633IU of vitamin A, while wafer has 10IU.
- Green beans contain less saturated fat.
- Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of green beans is 20.
Specific food types used in this comparison are Beans, snap, green, cooked, boiled, drained, without salt and Cookies, chocolate wafers.
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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 more CalciumCalcium | +41.9% |
| Contains less SodiumSodium | -99.8% |
| Contains more MagnesiumMagnesium | +194.4% |
| Contains more PotassiumPotassium | +43.8% |
| Contains more IronIron | +516.9% |
| Contains more CopperCopper | +712.3% |
| Contains more ZincZinc | +336% |
| Contains more PhosphorusPhosphorus | +355.2% |
| Contains more ManganeseManganese | +144.2% |
| Contains more SeleniumSelenium | +2750% |
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 | +966.7% |
| Contains more Vitamin KVitamin K | +1895.8% |
| Contains more CholineCholine | +18.2% |
| Contains more Vitamin EVitamin E | +56.5% |
| Contains more Vitamin B1Vitamin B1 | +174.3% |
| Contains more Vitamin B2Vitamin B2 | +174.2% |
| Contains more Vitamin B3Vitamin B3 | +365.5% |
| Contains more Vitamin B5Vitamin B5 | +414.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +42.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.057mg | 0.463mg | 45% |
| Iron | 0.65mg | 4.01mg | 42% |
| Vitamin K | 47.9µg | 2.4µg | 38% |
| Polyunsaturated fat | 0.145g | 4.153g | 27% |
| Sodium | 1mg | 580mg | 25% |
| Carbs | 7.88g | 72.7g | 22% |
| Fats | 0.28g | 14.2g | 21% |
| Calories | 35kcal | 433kcal | 20% |
| Saturated fat | 0.064g | 4.241g | 19% |
| Manganese | 0.285mg | 0.696mg | 18% |
| Phosphorus | 29mg | 132mg | 15% |
| Vitamin B3 | 0.614mg | 2.858mg | 14% |
| Vitamin B2 | 0.097mg | 0.266mg | 13% |
| Monounsaturated fat | 0.011g | 4.865g | 12% |
| Vitamin C | 9.7mg | 0mg | 11% |
| Vitamin B1 | 0.074mg | 0.203mg | 11% |
| Selenium | 0.2µg | 5.7µg | 10% |
| Protein | 1.89g | 6.6g | 9% |
| Zinc | 0.25mg | 1.09mg | 8% |
| Magnesium | 18mg | 53mg | 8% |
| Vitamin B5 | 0.074mg | 0.381mg | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Folate | 33µg | 47µg | 4% |
| Vitamin A | 32µg | 3µg | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin E | 0.46mg | 0.72mg | 2% |
| Potassium | 146mg | 210mg | 2% |
| Calcium | 44mg | 31mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Fiber | 3.2g | 3.4g | 1% |
| Net carbs | 4.68g | 69.3g | N/A |
| Sugar | 3.63g | 37.43g | N/A |
| Vitamin B6 | 0.056mg | 0.051mg | 0% |
| Choline | 16.9mg | 14.3mg | 0% |
| Tryptophan | 0.02mg | 0.096mg | 0% |
| Threonine | 0.082mg | 0.22mg | 0% |
| Isoleucine | 0.069mg | 0.261mg | 0% |
| Leucine | 0.116mg | 0.447mg | 0% |
| Lysine | 0.091mg | 0.281mg | 0% |
| Methionine | 0.023mg | 0.105mg | 0% |
| Phenylalanine | 0.069mg | 0.308mg | 0% |
| Valine | 0.093mg | 0.323mg | 0% |
| Histidine | 0.035mg | 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
Protein:
1.89 g
Fats:
0.28 g
Carbs:
7.88 g
Water:
89.22 g
Other:
0.73 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more WaterWater | +1882.7% |
| Contains more ProteinProtein | +249.2% |
| Contains more FatsFats | +4971.4% |
| Contains more CarbsCarbs | +822.6% |
| Contains more OtherOther | +174% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.064 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.145 g
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 | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +44127.3% |
| Contains more Poly. FatPolyunsaturated fat | +2764.1% |
