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Popovers vs. Wafer — In-Depth Nutrition Comparison

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What are the main differences between popovers and wafer?

  • Popovers are richer in selenium, folate, and vitamin B1, while wafer is higher in copper, iron, vitamin B2, and magnesium.
  • Popovers' daily need coverage for selenium is 58% higher.
  • Wafer has 3 times less folate than popovers. Popovers have 145µg of folate, while wafer has 47µg.
  • Wafer is lower in sodium.

We used Popovers, dry mix, enriched and Cookies, chocolate wafers types in this comparison.

Infographic

Popovers vs Wafer infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9.6% 8.8% 111% 57% 24% 43% 118% 97% 205%
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 SeleniumSelenium +559.6%
Contains more MagnesiumMagnesium +112%
Contains more PotassiumPotassium +110%
Contains more IronIron +35%
Contains more CopperCopper +170.8%
Contains more ZincZinc +23.9%
Contains more PhosphorusPhosphorus +32%
Contains less SodiumSodium -36%
~equal in Calcium ~31mg
~equal in Manganese ~0.696mg

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 0.33% 0% 0% 0% 108% 34% 63% 29% 9.7% 10% 0% 109% 0%
Wafer
7
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 B1Vitamin B1 +111.8%
Contains more Vitamin B3Vitamin B3 +18.2%
Contains more Vitamin B5Vitamin B5 +26%
Contains more FolateFolate +208.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +81%
Contains more Vitamin B6Vitamin B6 +21.4%
Contains more Vitamin B12Vitamin B12 +12.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Popovers Wafer DV% diff.
Selenium 37.6µg 5.7µg 58%
Copper 0.171mg 0.463mg 32%
Folate 145µg 47µg 25%
Polyunsaturated fat 0.823g 4.153g 22%
Vitamin B1 0.43mg 0.203mg 19%
Fats 4.3g 14.2g 15%
Saturated fat 0.983g 4.241g 15%
Sodium 906mg 580mg 14%
Fiber 3.4g 14%
Iron 2.97mg 4.01mg 13%
Vitamin B2 0.147mg 0.266mg 9%
Protein 10.4g 6.6g 8%
Magnesium 25mg 53mg 7%
Monounsaturated fat 1.984g 4.865g 7%
Phosphorus 100mg 132mg 5%
Vitamin E 0.72mg 5%
Vitamin B3 3.378mg 2.858mg 3%
Choline 14.3mg 3%
Caffeine 10mg 3%
Calories 371kcal 433kcal 3%
Potassium 100mg 210mg 3%
Manganese 0.741mg 0.696mg 2%
Zinc 0.88mg 1.09mg 2%
Vitamin B5 0.48mg 0.381mg 2%
Vitamin K 2.4µg 2%
Cholesterol 0mg 2mg 1%
Vitamin B6 0.042mg 0.051mg 1%
Carbs 71g 72.7g 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 71g 69.3g N/A
Calcium 32mg 31mg 0%
Sugar 37.43g N/A
Vitamin A 0µg 3µg 0%
Vitamin B12 0.08µg 0.09µg 0%
Tryptophan 0.123mg 0.096mg 0%
Threonine 0.293mg 0.22mg 0%
Isoleucine 0.407mg 0.261mg 0%
Leucine 0.747mg 0.447mg 0%
Lysine 0.249mg 0.281mg 0%
Methionine 0.191mg 0.105mg 0%
Phenylalanine 0.517mg 0.308mg 0%
Valine 0.458mg 0.323mg 0%
Histidine 0.229mg 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 4% 71% 12% 3%
Protein: 10.4 g
Fats: 4.3 g
Carbs: 71 g
Water: 11.7 g
Other: 2.6 g
Wafer
2
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 ProteinProtein +57.6%
Contains more WaterWater +160%
Contains more OtherOther +30%
Contains more FatsFats +230.2%
~equal in Carbs ~72.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 0.983 g
Monounsaturated fat: Mono. Fat 1.984 g
Polyunsaturated fat: Poly. Fat 0.823 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 -76.8%
Contains more Mono. FatMonounsaturated fat +145.2%
Contains more Poly. FatPolyunsaturated fat +404.6%

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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. Popovers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172792/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.