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  6. Cookies, brownies, commercially prepared vs. Wafer

Cookies, brownies, commercially prepared vs. Wafer — In-Depth Nutrition Comparison

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How are cookies, brownies, commercially prepared and wafer different?

  • Wafer is higher than cookies, brownies, commercially prepared in copper, manganese, iron, vitamin B3, magnesium, and fiber.
  • Wafer covers your daily need for copper, 27% more than cookies, brownies, commercially prepared.
  • Cookies, brownies, commercially prepared contains 9 times more cholesterol than wafer. Cookies, brownies, commercially prepared contains 17mg of cholesterol, while wafer contains 2mg.

Cookies, brownies, commercially prepared and Cookies, chocolate wafers types were used in this article.

Infographic

Cookies, brownies, commercially prepared 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 22% 8.7% 13% 84% 75% 20% 43% 37% 17% 34%
Wafer
Wafer
7
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 less SodiumSodium -50.7%
Contains more MagnesiumMagnesium +71%
Contains more PotassiumPotassium +40.9%
Contains more IronIron +78.2%
Contains more CopperCopper +106.7%
Contains more ZincZinc +51.4%
Contains more PhosphorusPhosphorus +30.7%
Contains more ManganeseManganese +443.8%
~equal in Calcium ~31mg
~equal in Selenium ~5.7µg

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 0% 6.7% 3% 0% 64% 48% 32% 33% 8.1% 8.8% 16% 35% 5.5%
Wafer
Wafer
6
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 AVitamin A +566.7%
Contains more Vitamin B1Vitamin B1 +25.6%
Contains more Vitamin B5Vitamin B5 +43.6%
Contains more Vitamin KVitamin K +170.8%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +66.1%
Contains more Vitamin B6Vitamin B6 +45.7%
Contains more Vitamin B12Vitamin B12 +28.6%
Contains more CholineCholine +43%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~47µg

All nutrients comparison - raw data values

Nutrient Cookies, brownies, commercially prepared Wafer DV% diff.
Copper 0.224mg 0.463mg 27%
Manganese 0.128mg 0.696mg 25%
Iron 2.25mg 4.01mg 22%
Polyunsaturated fat 2.259g 4.153g 13%
Sodium 286mg 580mg 13%
Monounsaturated fat 8.965g 4.865g 10%
Vitamin B3 1.721mg 2.858mg 7%
Magnesium 31mg 53mg 5%
Cholesterol 17mg 2mg 5%
Fiber 2.1g 3.4g 5%
Vitamin E 0.15mg 0.72mg 4%
Protein 4.8g 6.6g 4%
Vitamin B2 0.21mg 0.266mg 4%
Vitamin B1 0.255mg 0.203mg 4%
Phosphorus 101mg 132mg 4%
Fats 16.3g 14.2g 3%
Vitamin B5 0.547mg 0.381mg 3%
Zinc 0.72mg 1.09mg 3%
Vitamin K 6.5µg 2.4µg 3%
Carbs 63.9g 72.7g 3%
Vitamin A 20µg 3µg 2%
Potassium 149mg 210mg 2%
Caffeine 2mg 10mg 2%
Choline 10mg 14.3mg 1%
Calories 405kcal 433kcal 1%
Vitamin B12 0.07µg 0.09µg 1%
Selenium 6.3µg 5.7µg 1%
Vitamin B6 0.035mg 0.051mg 1%
Net carbs 61.8g 69.3g N/A
Calcium 29mg 31mg 0%
Sugar 36.61g 37.43g N/A
Folate 47µg 47µg 0%
Saturated fat 4.235g 4.241g 0%
Tryptophan 0.064mg 0.096mg 0%
Threonine 0.189mg 0.22mg 0%
Isoleucine 0.224mg 0.261mg 0%
Leucine 0.361mg 0.447mg 0%
Lysine 0.26mg 0.281mg 0%
Methionine 0.112mg 0.105mg 0%
Phenylalanine 0.241mg 0.308mg 0%
Valine 0.264mg 0.323mg 0%
Histidine 0.102mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0.001g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 16% 64% 14%
Protein: 4.8 g
Fats: 16.3 g
Carbs: 63.9 g
Water: 13.6 g
Other: 1.4 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 FatsFats +14.8%
Contains more WaterWater +202.2%
Contains more ProteinProtein +37.5%
Contains more CarbsCarbs +13.8%
Contains more OtherOther +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 58% 15%
Saturated fat: Sat. Fat 4.235 g
Monounsaturated fat: Mono. Fat 8.965 g
Polyunsaturated fat: Poly. Fat 2.259 g
Wafer
Wafer
1
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 more Mono. FatMonounsaturated fat +84.3%
Contains more Poly. FatPolyunsaturated fat +83.8%
~equal in Saturated fat ~4.241g

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. Cookies, brownies, commercially prepared - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172713/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.