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  6. Pasta vs. Wafer

Pasta vs. Wafer — In-Depth Nutrition Comparison

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Differences between Pasta and Wafer

  • Pasta contains less Copper, Iron, Manganese, Vitamin B3, Phosphorus, Vitamin B2, and Magnesium than Wafer.
  • Wafer's daily need coverage for Copper is 41% higher.
  • Wafer contains 17 times less Cholesterol than Pasta. Pasta contains 33mg of Cholesterol, while Wafer contains 2mg.

The food types used in this comparison are Pasta, fresh-refrigerated, plain, cooked and Cookies, chocolate wafers.

Infographic

Pasta 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.
Pasta
Pasta
1
:
9
Wafer
Wafer
Contains less Sodium -99%
Contains more Calcium +416.7%
Contains more Iron +251.8%
Contains more Magnesium +194.4%
Contains more Phosphorus +109.5%
Contains more Potassium +775%
Contains more Zinc +94.6%
Contains more Copper +397.8%
Contains more Manganese +210.7%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains less Sodium -99%
Contains more Calcium +416.7%
Contains more Iron +251.8%
Contains more Magnesium +194.4%
Contains more Phosphorus +109.5%
Contains more Potassium +775%
Contains more Zinc +94.6%
Contains more Copper +397.8%
Contains more Manganese +210.7%

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.
Pasta
Pasta
4
:
7
Wafer
Wafer
Contains more Vitamin A +100%
Contains more Folate +36.2%
Contains more Vitamin B12 +55.6%
Contains more Vitamin B2 +77.3%
Contains more Vitamin B3 +188.1%
Contains more Vitamin B5 +108.2%
Contains more Vitamin B6 +50%
Equal in Vitamin B1 - 0.203
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
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 +100%
Contains more Folate +36.2%
Contains more Vitamin B12 +55.6%
Contains more Vitamin B2 +77.3%
Contains more Vitamin B3 +188.1%
Contains more Vitamin B5 +108.2%
Contains more Vitamin B6 +50%
Equal in Vitamin B1 - 0.203

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pasta
Pasta
1
:
4
Wafer
Wafer
Contains more Water +1423.6%
Contains more Protein +28.2%
Contains more Fats +1252.4%
Contains more Carbs +191.6%
Contains more Other +545.2%
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 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 +1423.6%
Contains more Protein +28.2%
Contains more Fats +1252.4%
Contains more Carbs +191.6%
Contains more Other +545.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pasta
Pasta
1
:
2
Wafer
Wafer
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +3823.4%
Contains more Polyunsaturated fat +868.1%
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -96.5%
Contains more Monounsaturated Fat +3823.4%
Contains more Polyunsaturated fat +868.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pasta Wafer Opinion
Net carbs 24.93g 69.3g Wafer
Protein 5.15g 6.6g Wafer
Fats 1.05g 14.2g Wafer
Carbs 24.93g 72.7g Wafer
Calories 131kcal 433kcal Wafer
Sugar 37.43g Pasta
Fiber 3.4g Wafer
Calcium 6mg 31mg Wafer
Iron 1.14mg 4.01mg Wafer
Magnesium 18mg 53mg Wafer
Phosphorus 63mg 132mg Wafer
Potassium 24mg 210mg Wafer
Sodium 6mg 580mg Pasta
Zinc 0.56mg 1.09mg Wafer
Copper 0.093mg 0.463mg Wafer
Manganese 0.224mg 0.696mg Wafer
Selenium 5.7µg Wafer
Vitamin A 20IU 10IU Pasta
Vitamin A RAE 6µg 3µg Pasta
Vitamin E 0.72mg Wafer
Vitamin B1 0.209mg 0.203mg Pasta
Vitamin B2 0.15mg 0.266mg Wafer
Vitamin B3 0.992mg 2.858mg Wafer
Vitamin B5 0.183mg 0.381mg Wafer
Vitamin B6 0.034mg 0.051mg Wafer
Folate 64µg 47µg Pasta
Vitamin B12 0.14µg 0.09µg Pasta
Vitamin K 2.4µg Wafer
Tryptophan 0.065mg 0.096mg Wafer
Threonine 0.134mg 0.22mg Wafer
Isoleucine 0.197mg 0.261mg Wafer
Leucine 0.348mg 0.447mg Wafer
Lysine 0.097mg 0.281mg Wafer
Methionine 0.079mg 0.105mg Wafer
Phenylalanine 0.247mg 0.308mg Wafer
Valine 0.217mg 0.323mg Wafer
Histidine 0.103mg 0.128mg Wafer
Cholesterol 33mg 2mg Wafer
Saturated Fat 0.15g 4.241g Pasta
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 0.124g 4.865g Wafer
Polyunsaturated fat 0.429g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pasta 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
16%
Pasta
22%
Wafer
Minerals Daily Need Coverage Score
16%
Pasta
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 31mg)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $3)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 574mg)
Which food is lower in Saturated Fat?
Pasta
Pasta is lower in Saturated Fat (difference - 4.091g)
Which food is lower in glycemic index?
Pasta
Pasta is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.