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Pea raw vs. Wafer — In-Depth Nutrition Comparison

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Differences between pea raw and wafer

  • Pea raw has more vitamin C, vitamin K, vitamin A, and fiber, while wafer has more copper, iron, manganese, and vitamin B2.
  • Pea raw's daily need coverage for vitamin C is 44% higher.
  • Wafer contains 77 times less vitamin A than pea raw. Pea raw contains 765IU of vitamin A, while wafer contains 10IU.
  • The amount of saturated fat in pea raw is lower.

The food types used in this comparison are Peas, green, raw and Cookies, chocolate wafers.

Infographic

Pea raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more PotassiumPotassium +16.2%
Contains more ZincZinc +13.8%
Contains less SodiumSodium -99.1%
Contains more MagnesiumMagnesium +60.6%
Contains more CalciumCalcium +24%
Contains more IronIron +172.8%
Contains more CopperCopper +163.1%
Contains more PhosphorusPhosphorus +22.2%
Contains more ManganeseManganese +69.8%
Contains more SeleniumSelenium +216.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Wafer
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin B1Vitamin B1 +31%
Contains more Vitamin B6Vitamin B6 +231.4%
Contains more Vitamin KVitamin K +933.3%
Contains more FolateFolate +38.3%
Contains more CholineCholine +98.6%
Contains more Vitamin EVitamin E +453.8%
Contains more Vitamin B2Vitamin B2 +101.5%
Contains more Vitamin B3Vitamin B3 +36.7%
Contains more Vitamin B5Vitamin B5 +266.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Wafer
4
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 WaterWater +1652.4%
Contains more ProteinProtein +21.8%
Contains more FatsFats +3450%
Contains more CarbsCarbs +403.1%
Contains more OtherOther +129.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +13800%
Contains more Poly. FatPolyunsaturated fat +2120.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pea raw Wafer
Rich in minerals ok
Lower in price ok
Lower in Cholesterol 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 Pea raw Wafer DV% diff.
Vitamin C 40mg 0mg 44%
Iron 1.47mg 4.01mg 32%
Copper 0.176mg 0.463mg 32%
Polyunsaturated fat 0.187g 4.153g 26%
Sodium 5mg 580mg 25%
Fats 0.4g 14.2g 21%
Vitamin K 24.8µg 2.4µg 19%
Carbs 14.45g 72.7g 19%
Saturated fat 0.071g 4.241g 19%
Calories 81kcal 433kcal 18%
Monounsaturated fat 0.035g 4.865g 12%
Manganese 0.41mg 0.696mg 12%
Vitamin B2 0.132mg 0.266mg 10%
Vitamin B6 0.169mg 0.051mg 9%
Fiber 5.7g 3.4g 9%
Selenium 1.8µg 5.7µg 7%
Vitamin B5 0.104mg 0.381mg 6%
Folate 65µg 47µg 5%
Vitamin B1 0.266mg 0.203mg 5%
Vitamin B3 2.09mg 2.858mg 5%
Magnesium 33mg 53mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin E 0.13mg 0.72mg 4%
Vitamin A 38µg 3µg 4%
Caffeine 0mg 10mg 3%
Phosphorus 108mg 132mg 3%
Choline 28.4mg 14.3mg 3%
Protein 5.42g 6.6g 2%
Zinc 1.24mg 1.09mg 1%
Potassium 244mg 210mg 1%
Calcium 25mg 31mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 8.75g 69.3g N/A
Sugar 5.67g 37.43g N/A
Tryptophan 0.037mg 0.096mg 0%
Threonine 0.203mg 0.22mg 0%
Isoleucine 0.195mg 0.261mg 0%
Leucine 0.323mg 0.447mg 0%
Lysine 0.317mg 0.281mg 0%
Methionine 0.082mg 0.105mg 0%
Phenylalanine 0.2mg 0.308mg 0%
Valine 0.235mg 0.323mg 0%
Histidine 0.107mg 0.128mg 0%
Fructose 0.39g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
21%
Wafer
Minerals Daily Need Coverage Score
31%
Pea raw
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 - $0.3)
Which food is lower in Cholesterol?
Pea raw
Pea raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pea raw
Pea raw is lower in Sugar (difference - 31.76g)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 575mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 4.17g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 7)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.