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  6. Cookies, brownies, dry mix, regular vs. Wafer

Cookies, brownies, dry mix, regular vs. Wafer — In-Depth Nutrition Comparison

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How are cookies, brownies, dry mix, regular and wafer different?

  • Wafer has more iron, copper, manganese, vitamin B2, phosphorus, vitamin B3, and selenium than cookies, brownies, dry mix, regular.
  • Daily need coverage for iron for wafer is 25% higher.
  • Cookies, brownies, dry mix, regular has less saturated fat.

Cookies, brownies, dry mix, regular and Cookies, chocolate wafers are the varieties used in this article.

Infographic

Cookies, brownies, dry mix, regular 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 29% 5.7% 19% 75% 92% 17% 35% 40% 46% 14%
Wafer
Wafer
8
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 -47.8%
Contains more MagnesiumMagnesium +32.5%
Contains more CalciumCalcium +63.2%
Contains more IronIron +101.5%
Contains more CopperCopper +67.8%
Contains more ZincZinc +70.3%
Contains more PhosphorusPhosphorus +61%
Contains more ManganeseManganese +98.3%
Contains more SeleniumSelenium +119.2%
~equal in Potassium ~210mg

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 1% 0.33% 0% 0% 41% 37% 35% 7.9% 15% 0% 0% 26% 0%
Wafer
Wafer
10
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 B6Vitamin B6 +31.4%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +23%
Contains more Vitamin B2Vitamin B2 +64.2%
Contains more Vitamin B3Vitamin B3 +51.9%
Contains more Vitamin B5Vitamin B5 +190.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +34.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cookies, brownies, dry mix, regular Wafer DV% diff.
Iron 1.99mg 4.01mg 25%
Copper 0.276mg 0.463mg 21%
Manganese 0.351mg 0.696mg 15%
Polyunsaturated fat 6.373g 4.153g 15%
Fiber 3.4g 14%
Sodium 303mg 580mg 12%
Vitamin B2 0.162mg 0.266mg 8%
Saturated fat 2.519g 4.241g 8%
Phosphorus 82mg 132mg 7%
Vitamin B3 1.882mg 2.858mg 6%
Selenium 2.6µg 5.7µg 6%
Vitamin B5 0.131mg 0.381mg 5%
Protein 4g 6.6g 5%
Vitamin E 0.72mg 5%
Vitamin B12 0µg 0.09µg 4%
Zinc 0.64mg 1.09mg 4%
Folate 35µg 47µg 3%
Choline 14.3mg 3%
Magnesium 40mg 53mg 3%
Vitamin B1 0.165mg 0.203mg 3%
Caffeine 10mg 3%
Vitamin K 2.4µg 2%
Monounsaturated fat 5.158g 4.865g 1%
Calcium 19mg 31mg 1%
Cholesterol 0mg 2mg 1%
Carbs 76.6g 72.7g 1%
Vitamin B6 0.067mg 0.051mg 1%
Fats 14.9g 14.2g 1%
Calories 434kcal 433kcal 0%
Vitamin C 0.3mg 0mg 0%
Net carbs 76.6g 69.3g N/A
Potassium 219mg 210mg 0%
Sugar 37.43g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.058mg 0.096mg 0%
Threonine 0.134mg 0.22mg 0%
Isoleucine 0.154mg 0.261mg 0%
Leucine 0.261mg 0.447mg 0%
Lysine 0.165mg 0.281mg 0%
Methionine 0.057mg 0.105mg 0%
Phenylalanine 0.191mg 0.308mg 0%
Valine 0.209mg 0.323mg 0%
Histidine 0.078mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 15% 77% 3% 2%
Protein: 4 g
Fats: 14.9 g
Carbs: 76.6 g
Water: 2.8 g
Other: 1.7 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 +65%
Contains more WaterWater +60.7%
Contains more OtherOther +17.6%
~equal in Fats ~14.2g
~equal in Carbs ~72.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 37% 45%
Saturated fat: Sat. Fat 2.519 g
Monounsaturated fat: Mono. Fat 5.158 g
Polyunsaturated fat: Poly. Fat 6.373 g
Wafer
Wafer
0
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 -40.6%
Contains more Poly. FatPolyunsaturated fat +53.5%
~equal in Monounsaturated fat ~4.865g

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, dry mix, regular - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174948/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.