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  6. Rice cakes vs. Wafer

Rice cakes vs. Wafer — In-Depth Nutrition Comparison

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How are Rice cakes and Wafer different?

  • Rice cakes are higher in Manganese, Phosphorus, Vitamin B3, Magnesium, Selenium, Vitamin B5, and Zinc, however, Wafer is richer in Iron.
  • Daily need coverage for Manganese from Rice cakes is 238% higher.
  • Rice cakes contain 3 times more Vitamin B5 than Wafer. While Rice cakes contain 1.16mg of Vitamin B5, Wafer contains only 0.381mg.
  • Rice cakes have less Sodium.

Snacks, rice cakes, brown rice, buckwheat and Cookies, chocolate wafers are the varieties used in this article.

Infographic

Rice cakes 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.
Rice cakes
Rice cakes
7
:
3
Wafer
Wafer
Contains more Magnesium +184.9%
Contains more Phosphorus +187.9%
Contains more Potassium +42.4%
Contains less Sodium -80%
Contains more Zinc +129.4%
Contains more Manganese +787.9%
Contains more Selenium +187.7%
Contains more Calcium +181.8%
Contains more Iron +251.8%
Contains more Copper +21.8%
Rice cakes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 43% 108% 163% 27% 16% 69% 127% 807% 90%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Magnesium +184.9%
Contains more Phosphorus +187.9%
Contains more Potassium +42.4%
Contains less Sodium -80%
Contains more Zinc +129.4%
Contains more Manganese +787.9%
Contains more Selenium +187.7%
Contains more Calcium +181.8%
Contains more Iron +251.8%
Contains more Copper +21.8%

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.
Rice cakes
Rice cakes
3
:
8
Wafer
Wafer
Contains more Vitamin B3 +183.3%
Contains more Vitamin B5 +204.5%
Contains more Vitamin B6 +154.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +262.5%
Contains more Vitamin B2 +158.3%
Contains more Folate +123.8%
Contains more Vitamin B12 +∞%
Rice cakes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 14% 24% 152% 70% 30% 16% 0% 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 B3 +183.3%
Contains more Vitamin B5 +204.5%
Contains more Vitamin B6 +154.9%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +262.5%
Contains more Vitamin B2 +158.3%
Contains more Folate +123.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice cakes
Rice cakes
3
:
2
Wafer
Wafer
Contains more Protein +36.4%
Contains more Carbs +10.2%
Contains more Water +31.1%
Contains more Fats +305.7%
Contains more Other +33.3%
Equal in Carbs - 72.7
Rice cakes
9% 4% 80% 6%
Protein: 9 g
Fats: 3.5 g
Carbs: 80.1 g
Water: 5.9 g
Other: 1.5 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 Protein +36.4%
Contains more Carbs +10.2%
Contains more Water +31.1%
Contains more Fats +305.7%
Contains more Other +33.3%
Equal in Carbs - 72.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice cakes
Rice cakes
1
:
2
Wafer
Wafer
Contains less Saturated Fat -84.9%
Contains more Monounsaturated Fat +338.3%
Contains more Polyunsaturated fat +274.1%
Rice cakes
22% 39% 39%
Saturated Fat: 0.64 g
Monounsaturated Fat: 1.11 g
Polyunsaturated fat: 1.11 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -84.9%
Contains more Monounsaturated Fat +338.3%
Contains more Polyunsaturated fat +274.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice cakes Wafer Opinion
Net carbs 76.3g 69.3g Rice cakes
Protein 9g 6.6g Rice cakes
Fats 3.5g 14.2g Wafer
Carbs 80.1g 72.7g Rice cakes
Calories 380kcal 433kcal Wafer
Sugar 37.43g Rice cakes
Fiber 3.8g 3.4g Rice cakes
Calcium 11mg 31mg Wafer
Iron 1.14mg 4.01mg Wafer
Magnesium 151mg 53mg Rice cakes
Phosphorus 380mg 132mg Rice cakes
Potassium 299mg 210mg Rice cakes
Sodium 116mg 580mg Rice cakes
Zinc 2.5mg 1.09mg Rice cakes
Copper 0.38mg 0.463mg Wafer
Manganese 6.18mg 0.696mg Rice cakes
Selenium 16.4µg 5.7µg Rice cakes
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.72mg Wafer
Vitamin B1 0.056mg 0.203mg Wafer
Vitamin B2 0.103mg 0.266mg Wafer
Vitamin B3 8.096mg 2.858mg Rice cakes
Vitamin B5 1.16mg 0.381mg Rice cakes
Vitamin B6 0.13mg 0.051mg Rice cakes
Folate 21µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.125mg 0.096mg Rice cakes
Threonine 0.34mg 0.22mg Rice cakes
Isoleucine 0.358mg 0.261mg Rice cakes
Leucine 0.638mg 0.447mg Rice cakes
Lysine 0.414mg 0.281mg Rice cakes
Methionine 0.152mg 0.105mg Rice cakes
Phenylalanine 0.399mg 0.308mg Rice cakes
Valine 0.489mg 0.323mg Rice cakes
Histidine 0.218mg 0.128mg Rice cakes
Cholesterol 0mg 2mg Rice cakes
Saturated Fat 0.64g 4.241g Rice cakes
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 1.11g 4.865g Wafer
Polyunsaturated fat 1.11g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice cakes 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
25%
Rice cakes
22%
Wafer
Minerals Daily Need Coverage Score
145%
Rice cakes
65%
Wafer

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Rice cakes
Rice cakes is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Rice cakes
Rice cakes contains less Sodium (difference - 464mg)
Which food is lower in Cholesterol?
Rice cakes
Rice cakes is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Rice cakes
Rice cakes is lower in Saturated Fat (difference - 3.601g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Rice cakes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167967/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.