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  6. Chestnut vs. Wafer

Chestnut vs. Wafer — In-Depth Nutrition Comparison

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How are Chestnut and Wafer different?

  • Chestnut is richer in Vitamin C, Potassium, Vitamin B6, and Manganese, while Wafer is higher in Iron, Vitamin B3, Vitamin B2, and Zinc.
  • Chestnut covers your daily need of Vitamin C 30% more than Wafer.
  • Chestnut contains 5 times more Vitamin B6 than Wafer. Chestnut contains 0.233mg of Vitamin B6, while Wafer contains 0.051mg.
  • Chestnut is lower in Saturated Fat.

Nuts, chestnuts, european, boiled and steamed and Cookies, chocolate wafers types were used in this article.

Infographic

Chestnut 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.
Chestnut
Chestnut
6
:
4
Wafer
Wafer
Contains more Calcium +48.4%
Contains more Potassium +240.5%
Contains less Sodium -95.3%
Contains more Manganese +22.7%
Contains more Iron +131.8%
Contains more Phosphorus +33.3%
Contains more Zinc +336%
Equal in Magnesium - 53
Equal in Copper - 0.463
Chestnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 0%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +48.4%
Contains more Potassium +240.5%
Contains less Sodium -95.3%
Contains more Manganese +22.7%
Contains more Iron +131.8%
Contains more Phosphorus +33.3%
Contains more Zinc +336%
Equal in Magnesium - 53
Equal in Copper - 0.463

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.
Chestnut
Chestnut
3
:
8
Wafer
Wafer
Contains more Vitamin A +70%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +356.9%
Contains more Vitamin B1 +37.2%
Contains more Vitamin B2 +155.8%
Contains more Vitamin B3 +291%
Contains more Vitamin B5 +20.6%
Contains more Folate +23.7%
Contains more Vitamin B12 +∞%
Chestnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
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%
Contains more Vitamin A +70%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +356.9%
Contains more Vitamin B1 +37.2%
Contains more Vitamin B2 +155.8%
Contains more Vitamin B3 +291%
Contains more Vitamin B5 +20.6%
Contains more Folate +23.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chestnut
Chestnut
1
:
4
Wafer
Wafer
Contains more Water +1414.4%
Contains more Protein +230%
Contains more Fats +929%
Contains more Carbs +161.9%
Contains more Other +181.7%
Chestnut
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
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
Contains more Water +1414.4%
Contains more Protein +230%
Contains more Fats +929%
Contains more Carbs +161.9%
Contains more Other +181.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chestnut
Chestnut
1
:
2
Wafer
Wafer
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +922.1%
Contains more Polyunsaturated fat +662%
Chestnut
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +922.1%
Contains more Polyunsaturated fat +662%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chestnut Wafer Opinion
Net carbs 27.76g 69.3g Wafer
Protein 2g 6.6g Wafer
Fats 1.38g 14.2g Wafer
Carbs 27.76g 72.7g Wafer
Calories 131kcal 433kcal Wafer
Sugar 37.43g Chestnut
Fiber 3.4g Wafer
Calcium 46mg 31mg Chestnut
Iron 1.73mg 4.01mg Wafer
Magnesium 54mg 53mg Chestnut
Phosphorus 99mg 132mg Wafer
Potassium 715mg 210mg Chestnut
Sodium 27mg 580mg Chestnut
Zinc 0.25mg 1.09mg Wafer
Copper 0.472mg 0.463mg Chestnut
Manganese 0.854mg 0.696mg Chestnut
Selenium 5.7µg Wafer
Vitamin A 17IU 10IU Chestnut
Vitamin A RAE 1µg 3µg Wafer
Vitamin E 0.72mg Wafer
Vitamin C 26.7mg 0mg Chestnut
Vitamin B1 0.148mg 0.203mg Wafer
Vitamin B2 0.104mg 0.266mg Wafer
Vitamin B3 0.731mg 2.858mg Wafer
Vitamin B5 0.316mg 0.381mg Wafer
Vitamin B6 0.233mg 0.051mg Chestnut
Folate 38µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.022mg 0.096mg Wafer
Threonine 0.071mg 0.22mg Wafer
Isoleucine 0.079mg 0.261mg Wafer
Leucine 0.118mg 0.447mg Wafer
Lysine 0.118mg 0.281mg Wafer
Methionine 0.047mg 0.105mg Wafer
Phenylalanine 0.084mg 0.308mg Wafer
Valine 0.112mg 0.323mg Wafer
Histidine 0.055mg 0.128mg Wafer
Cholesterol 0mg 2mg Chestnut
Saturated Fat 0.26g 4.241g Chestnut
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 0.476g 4.865g Wafer
Polyunsaturated fat 0.545g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chestnut Wafer
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%
Chestnut
22%
Wafer
Minerals Daily Need Coverage Score
50%
Chestnut
65%
Wafer

Comparison summary

Which food is cheaper?
Wafer
Wafer is cheaper (difference - $3)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Chestnut
Chestnut contains less Sodium (difference - 553mg)
Which food is lower in Cholesterol?
Chestnut
Chestnut is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Chestnut
Chestnut is lower in Saturated Fat (difference - 3.981g)
Which food is lower in glycemic index?
Chestnut
Chestnut is lower in glycemic index (difference - 7)
Which food is richer in minerals?
?
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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.