Oatmeal vs. Wafer — In-Depth Nutrition Comparison
Compare
Significant differences between oatmeal and wafer
- Oatmeal has more iron, vitamin B6, and vitamin A; however, wafer is richer in copper, phosphorus, fiber, magnesium, and manganese.
- Wafer covers your daily copper needs 44% more than oatmeal.
- Wafer has 43 times less vitamin A than oatmeal. Oatmeal has 433IU of vitamin A, while wafer has 10IU.
- Oatmeal contains less sodium.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of wafer is 61.
Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Cookies, chocolate wafers.
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.
| Contains more CalciumCalcium | +158.1% |
| Contains more IronIron | +48.6% |
| Contains less SodiumSodium | -91.6% |
| Contains more MagnesiumMagnesium | +103.8% |
| Contains more PotassiumPotassium | +244.3% |
| Contains more CopperCopper | +601.5% |
| Contains more ZincZinc | +75.8% |
| Contains more PhosphorusPhosphorus | +71.4% |
| Contains more ManganeseManganese | +24.7% |
| Contains more SeleniumSelenium | +14% |
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.
| Contains more Vitamin AVitamin A | +4233.3% |
| Contains more Vitamin B1Vitamin B1 | +28.1% |
| Contains more Vitamin B6Vitamin B6 | +468.6% |
| Contains more Vitamin EVitamin E | +928.6% |
| Contains more Vitamin B2Vitamin B2 | +23.7% |
| Contains more Vitamin B5Vitamin B5 | +20.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more CholineCholine | +204.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.066mg | 0.463mg | 44% |
| Polyunsaturated fat | 0.426g | 4.153g | 25% |
| Iron | 5.96mg | 4.01mg | 24% |
| Sodium | 49mg | 580mg | 23% |
| Fats | 1.36g | 14.2g | 20% |
| Carbs | 11.67g | 72.7g | 20% |
| Calories | 68kcal | 433kcal | 18% |
| Vitamin B6 | 0.29mg | 0.051mg | 18% |
| Saturated fat | 0.226g | 4.241g | 18% |
| Vitamin A | 130µg | 3µg | 14% |
| Monounsaturated fat | 0.391g | 4.865g | 11% |
| Protein | 2.37g | 6.6g | 8% |
| Phosphorus | 77mg | 132mg | 8% |
| Fiber | 1.7g | 3.4g | 7% |
| Manganese | 0.558mg | 0.696mg | 6% |
| Magnesium | 26mg | 53mg | 6% |
| Calcium | 80mg | 31mg | 5% |
| Vitamin B1 | 0.26mg | 0.203mg | 5% |
| Vitamin B2 | 0.215mg | 0.266mg | 4% |
| Zinc | 0.62mg | 1.09mg | 4% |
| Vitamin E | 0.07mg | 0.72mg | 4% |
| Starch | 10.37g | 4% | |
| Potassium | 61mg | 210mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin K | 0.4µg | 2.4µg | 2% |
| Choline | 4.7mg | 14.3mg | 2% |
| Vitamin B3 | 3.025mg | 2.858mg | 1% |
| Folate | 44µg | 47µg | 1% |
| Vitamin B5 | 0.317mg | 0.381mg | 1% |
| Selenium | 5µg | 5.7µg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 9.97g | 69.3g | N/A |
| Sugar | 0.46g | 37.43g | N/A |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.096mg | 0% |
| Threonine | 0.083mg | 0.22mg | 0% |
| Isoleucine | 0.105mg | 0.261mg | 0% |
| Leucine | 0.2mg | 0.447mg | 0% |
| Lysine | 0.135mg | 0.281mg | 0% |
| Methionine | 0.04mg | 0.105mg | 0% |
| Phenylalanine | 0.13mg | 0.308mg | 0% |
| Valine | 0.151mg | 0.323mg | 0% |
| Histidine | 0.057mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1767.3% |
| Contains more ProteinProtein | +178.5% |
| Contains more FatsFats | +944.1% |
| Contains more CarbsCarbs | +523% |
| Contains more OtherOther | +250.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.7% |
| Contains more Mono. FatMonounsaturated fat | +1144.2% |
| Contains more Poly. FatPolyunsaturated fat | +874.9% |
