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  6. Espresso vs. Wafer

Espresso vs. Wafer — In-Depth Nutrition Comparison

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What are the differences between Espresso and Wafer?

  • Espresso is higher in Vitamin B3, yet Wafer is higher in Iron, Copper, Manganese, Phosphorus, Vitamin B1, Fiber, and Folate.
  • Wafer's daily need coverage for Iron is 49% more.
  • Espresso has 2 times more Vitamin B3 than Wafer. While Espresso has 5.207mg of Vitamin B3, Wafer has only 2.858mg.
  • The amount of Sodium in Espresso is lower.

We used Beverages, coffee, brewed, espresso, restaurant-prepared and Cookies, chocolate wafers types in this article.

Infographic

Espresso 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.
Espresso
Espresso
2
:
8
Wafer
Wafer
Contains more Magnesium +50.9%
Contains less Sodium -97.6%
Contains more Calcium +1450%
Contains more Iron +2984.6%
Contains more Phosphorus +1785.7%
Contains more Potassium +82.6%
Contains more Zinc +2080%
Contains more Copper +826%
Contains more Manganese +1292%
Contains more Selenium +∞%
Espresso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 58% 3% 11% 2% 2% 17% 7% 0%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Magnesium +50.9%
Contains less Sodium -97.6%
Contains more Calcium +1450%
Contains more Iron +2984.6%
Contains more Phosphorus +1785.7%
Contains more Potassium +82.6%
Contains more Zinc +2080%
Contains more Copper +826%
Contains more Manganese +1292%
Contains more Selenium +∞%

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.
Espresso
Espresso
2
:
9
Wafer
Wafer
Contains more Vitamin C +∞%
Contains more Vitamin B3 +82.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +7100%
Contains more Vitamin B1 +20200%
Contains more Vitamin B2 +50.3%
Contains more Vitamin B5 +1260.7%
Contains more Vitamin B6 +2450%
Contains more Folate +4600%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2300%
Espresso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 1% 1% 41% 98% 2% 1% 1% 0% 1%
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 C +∞%
Contains more Vitamin B3 +82.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +7100%
Contains more Vitamin B1 +20200%
Contains more Vitamin B2 +50.3%
Contains more Vitamin B5 +1260.7%
Contains more Vitamin B6 +2450%
Contains more Folate +4600%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Espresso
Espresso
1
:
4
Wafer
Wafer
Contains more Water +2073.3%
Contains more Protein +5400%
Contains more Fats +7788.9%
Contains more Carbs +4253.3%
Contains more Other +769.6%
Espresso
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 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 +2073.3%
Contains more Protein +5400%
Contains more Fats +7788.9%
Contains more Carbs +4253.3%
Contains more Other +769.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Espresso
Espresso
1
:
2
Wafer
Wafer
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +4414.1%
Espresso
50% 50%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.092 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -97.8%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +4414.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Espresso Wafer
Rich in minerals ok
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

All nutrients comparison - raw data values

Nutrient Espresso Wafer Opinion
Net carbs 1.67g 69.3g Wafer
Protein 0.12g 6.6g Wafer
Fats 0.18g 14.2g Wafer
Carbs 1.67g 72.7g Wafer
Calories 9kcal 433kcal Wafer
Sugar 0g 37.43g Espresso
Fiber 0g 3.4g Wafer
Calcium 2mg 31mg Wafer
Iron 0.13mg 4.01mg Wafer
Magnesium 80mg 53mg Espresso
Phosphorus 7mg 132mg Wafer
Potassium 115mg 210mg Wafer
Sodium 14mg 580mg Espresso
Zinc 0.05mg 1.09mg Wafer
Copper 0.05mg 0.463mg Wafer
Manganese 0.05mg 0.696mg Wafer
Selenium 0µg 5.7µg Wafer
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.01mg 0.72mg Wafer
Vitamin C 0.2mg 0mg Espresso
Vitamin B1 0.001mg 0.203mg Wafer
Vitamin B2 0.177mg 0.266mg Wafer
Vitamin B3 5.207mg 2.858mg Espresso
Vitamin B5 0.028mg 0.381mg Wafer
Vitamin B6 0.002mg 0.051mg Wafer
Folate 1µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 0.1µg 2.4µg Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 0mg 2mg Espresso
Saturated Fat 0.092g 4.241g Espresso
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 0g 4.865g Wafer
Polyunsaturated fat 0.092g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Espresso 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
12%
Espresso
22%
Wafer
Minerals Daily Need Coverage Score
10%
Espresso
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $1)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Espresso
Espresso is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Espresso
Espresso contains less Sodium (difference - 566mg)
Which food is lower in Cholesterol?
Espresso
Espresso is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Espresso
Espresso is lower in Saturated Fat (difference - 4.149g)
Which food is lower in glycemic index?
Espresso
Espresso is lower in glycemic index (difference - 61)

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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.