Milk vs. Wafer — In-Depth Nutrition Comparison

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How are milk and wafer different?

Milk is higher in vitamin B12; however, wafer is richer in copper, iron, manganese, vitamin B3, vitamin B1, fiber, and folate.
Daily need coverage for copper for wafer is 50% higher.
Milk contains 5 times more vitamin B12 than wafer. While milk contains 0.47µg of vitamin B12, wafer contains only 0.09µg.
Milk has less saturated fat.
Milk has a lower glycemic index (31) than wafer (61).

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Cookies, chocolate wafers are the varieties used in this article.

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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.

Milk

Wafer

Contains more CalciumCalcium	+303.2%
Contains less SodiumSodium	-92.4%

Contains more MagnesiumMagnesium	+381.8%
Contains more PotassiumPotassium	+40%
Contains more IronIron	+13266.7%
Contains more CopperCopper	+4530%
Contains more ZincZinc	+159.5%
Contains more PhosphorusPhosphorus	+38.9%
Contains more ManganeseManganese	+23100%
Contains more SeleniumSelenium	+72.7%

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.

Milk

Wafer

Contains more Vitamin AVitamin A	+1833.3%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B12Vitamin B12	+422.2%
Contains more CholineCholine	+23.8%

Contains more Vitamin EVitamin E	+7100%
Contains more Vitamin B1Vitamin B1	+915%
Contains more Vitamin B2Vitamin B2	+43.8%
Contains more Vitamin B3Vitamin B3	+2973.1%
Contains more Vitamin B6Vitamin B6	+37.8%
Contains more Vitamin KVitamin K	+2300%
Contains more FolateFolate	+840%

~equal in Vitamin C ~0mg

~equal in Vitamin B5 ~0.381mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	0.03mg	4.01mg	50%
Copper	0.01mg	0.463mg	50%
Manganese	0.003mg	0.696mg	30%
Polyunsaturated fat	0.035g	4.153g	27%
Carbs	4.99g	72.7g	23%
Sodium	44mg	580mg	23%
Calories	42kcal	433kcal	20%
Fats	0.97g	14.2g	20%
Vitamin B3	0.093mg	2.858mg	17%
Saturated fat	0.633g	4.241g	16%
Vitamin B12	0.47µg	0.09µg	16%
Vitamin B1	0.02mg	0.203mg	15%
Fiber	0g	3.4g	14%
Folate	5µg	47µg	11%
Monounsaturated fat	0.277g	4.865g	11%
Magnesium	11mg	53mg	10%
Calcium	125mg	31mg	9%
Vitamin B2	0.185mg	0.266mg	6%
Zinc	0.42mg	1.09mg	6%
Vitamin D	48IU	0IU	6%
Vitamin A	58µg	3µg	6%
Vitamin D	1.2µg	0µg	6%
Protein	3.37g	6.6g	6%
Vitamin E	0.01mg	0.72mg	5%
Phosphorus	95mg	132mg	5%
Selenium	3.3µg	5.7µg	4%
Caffeine	0mg	10mg	3%
Potassium	150mg	210mg	2%
Vitamin K	0.1µg	2.4µg	2%
Vitamin B6	0.037mg	0.051mg	1%
Cholesterol	5mg	2mg	1%
Choline	17.7mg	14.3mg	1%
Net carbs	4.99g	69.3g	N/A
Sugar	5.2g	37.43g	N/A
Vitamin B5	0.361mg	0.381mg	0%
Tryptophan	0.043mg	0.096mg	0%
Threonine	0.143mg	0.22mg	0%
Isoleucine	0.174mg	0.261mg	0%
Leucine	0.319mg	0.447mg	0%
Lysine	0.282mg	0.281mg	0%
Methionine	0.088mg	0.105mg	0%
Phenylalanine	0.174mg	0.308mg	0%
Valine	0.22mg	0.323mg	0%
Histidine	0.101mg	0.128mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	N/A
Omega-3 - ALA	0.004g		N/A
Omega-6 - Linoleic acid	0.027g		N/A