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  6. Mustard vs. Wafer

Mustard vs. Wafer — In-Depth Nutrition Comparison

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Summary of differences between Mustard and Wafer

  • Mustard has more Selenium, however, Wafer is higher in Copper, Iron, Vitamin B2, Vitamin B3, Manganese, and Folate.
  • Mustard covers your daily need of Selenium 51% more than Wafer.
  • Mustard has 2 times more Sodium than Wafer. While Mustard has 1104mg of Sodium, Wafer has only 580mg.

These are the specific foods used in this comparison Mustard, prepared, yellow and Cookies, chocolate wafers.

Infographic

Mustard 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.
Mustard
Mustard
2
:
8
Wafer
Wafer
Contains more Calcium +103.2%
Contains more Selenium +487.7%
Contains more Iron +149.1%
Contains more Magnesium +10.4%
Contains more Phosphorus +22.2%
Contains more Potassium +38.2%
Contains less Sodium -47.5%
Contains more Zinc +70.3%
Contains more Copper +525.7%
Contains more Manganese +64.9%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +103.2%
Contains more Selenium +487.7%
Contains more Iron +149.1%
Contains more Magnesium +10.4%
Contains more Phosphorus +22.2%
Contains more Potassium +38.2%
Contains less Sodium -47.5%
Contains more Zinc +70.3%
Contains more Copper +525.7%
Contains more Manganese +64.9%

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.
Mustard
Mustard
3
:
8
Wafer
Wafer
Contains more Vitamin A +990%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +37.3%
Contains more Vitamin E +100%
Contains more Vitamin B1 +14.7%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +405.8%
Contains more Vitamin B5 +50%
Contains more Folate +571.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +71.4%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
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 +990%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +37.3%
Contains more Vitamin E +100%
Contains more Vitamin B1 +14.7%
Contains more Vitamin B2 +280%
Contains more Vitamin B3 +405.8%
Contains more Vitamin B5 +50%
Contains more Folate +571.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +71.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard
Mustard
2
:
3
Wafer
Wafer
Contains more Water +1760.4%
Contains more Other +68.5%
Contains more Protein +76.5%
Contains more Fats +325.1%
Contains more Carbs +1147%
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +1760.4%
Contains more Other +68.5%
Contains more Protein +76.5%
Contains more Fats +325.1%
Contains more Carbs +1147%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard
Mustard
1
:
2
Wafer
Wafer
Contains less Saturated Fat -95%
Contains more Monounsaturated Fat +123%
Contains more Polyunsaturated fat +436.6%
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -95%
Contains more Monounsaturated Fat +123%
Contains more Polyunsaturated fat +436.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mustard Wafer Opinion
Net carbs 1.83g 69.3g Wafer
Protein 3.74g 6.6g Wafer
Fats 3.34g 14.2g Wafer
Carbs 5.83g 72.7g Wafer
Calories 60kcal 433kcal Wafer
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g 37.43g Mustard
Fiber 4g 3.4g Mustard
Calcium 63mg 31mg Mustard
Iron 1.61mg 4.01mg Wafer
Magnesium 48mg 53mg Wafer
Phosphorus 108mg 132mg Wafer
Potassium 152mg 210mg Wafer
Sodium 1104mg 580mg Wafer
Zinc 0.64mg 1.09mg Wafer
Copper 0.074mg 0.463mg Wafer
Manganese 0.422mg 0.696mg Wafer
Selenium 33.5µg 5.7µg Mustard
Vitamin A 109IU 10IU Mustard
Vitamin A RAE 5µg 3µg Mustard
Vitamin E 0.36mg 0.72mg Wafer
Vitamin C 0.3mg 0mg Mustard
Vitamin B1 0.177mg 0.203mg Wafer
Vitamin B2 0.07mg 0.266mg Wafer
Vitamin B3 0.565mg 2.858mg Wafer
Vitamin B5 0.254mg 0.381mg Wafer
Vitamin B6 0.07mg 0.051mg Mustard
Folate 7µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 1.4µg 2.4µg Wafer
Tryptophan 0.009mg 0.096mg Wafer
Threonine 0.167mg 0.22mg Wafer
Isoleucine 0.146mg 0.261mg Wafer
Leucine 0.292mg 0.447mg Wafer
Lysine 0.264mg 0.281mg Wafer
Methionine 0.076mg 0.105mg Wafer
Phenylalanine 0.161mg 0.308mg Wafer
Valine 0.189mg 0.323mg Wafer
Histidine 0.119mg 0.128mg Wafer
Cholesterol 0mg 2mg Mustard
Trans Fat 0.009g Wafer
Saturated Fat 0.214g 4.241g Mustard
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 2.182g 4.865g Wafer
Polyunsaturated fat 0.774g 4.153g Wafer
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard 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
10%
Mustard
22%
Wafer
Minerals Daily Need Coverage Score
60%
Mustard
65%
Wafer

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 524mg)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.1)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 36.51g)
Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 4.027g)
Which food is lower in glycemic index?
Mustard
Mustard is lower in glycemic index (difference - 29)

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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.