Rice vs. Wafer — In-Depth Nutrition Comparison
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Important differences between rice and wafer
- Rice has less copper, iron, vitamin B2, phosphorus, fiber, magnesium, manganese, and vitamin B3.
- Wafer's daily need coverage for copper is 44% more.
- Rice is lower in saturated fat.
The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Cookies, chocolate wafers.
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.
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +31.6% |
| Contains more MagnesiumMagnesium | +341.7% |
| Contains more CalciumCalcium | +210% |
| Contains more PotassiumPotassium | +500% |
| Contains more IronIron | +234.2% |
| Contains more CopperCopper | +571% |
| Contains more ZincZinc | +122.4% |
| Contains more PhosphorusPhosphorus | +207% |
| Contains more ManganeseManganese | +47.5% |
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 B6Vitamin B6 | +82.4% |
| Contains more FolateFolate | +23.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1700% |
| Contains more Vitamin B1Vitamin B1 | +24.5% |
| Contains more Vitamin B2Vitamin B2 | +1946.2% |
| Contains more Vitamin B3Vitamin B3 | +93.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +581% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1420.9% |
| Contains more ProteinProtein | +145.4% |
| Contains more FatsFats | +4971.4% |
| Contains more CarbsCarbs | +158.1% |
| Contains more OtherOther | +376.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.2% |
| Contains more Mono. FatMonounsaturated fat | +5428.4% |
| Contains more Poly. FatPolyunsaturated fat | +5364.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.069mg | 0.463mg | 44% |
| Iron | 1.2mg | 4.01mg | 35% |
| Polyunsaturated fat | 0.076g | 4.153g | 27% |
| Sodium | 1mg | 580mg | 25% |
| Fats | 0.28g | 14.2g | 21% |
| Saturated fat | 0.077g | 4.241g | 19% |
| Vitamin B2 | 0.013mg | 0.266mg | 19% |
| Calories | 130kcal | 433kcal | 15% |
| Carbs | 28.17g | 72.7g | 15% |
| Phosphorus | 43mg | 132mg | 13% |
| Monounsaturated fat | 0.088g | 4.865g | 12% |
| Fiber | 0.4g | 3.4g | 12% |
| Magnesium | 12mg | 53mg | 10% |
| Manganese | 0.472mg | 0.696mg | 10% |
| Vitamin B3 | 1.476mg | 2.858mg | 9% |
| Protein | 2.69g | 6.6g | 8% |
| Zinc | 0.49mg | 1.09mg | 5% |
| Vitamin E | 0.04mg | 0.72mg | 5% |
| Potassium | 35mg | 210mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Folate | 58µg | 47µg | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Selenium | 7.5µg | 5.7µg | 3% |
| Vitamin B1 | 0.163mg | 0.203mg | 3% |
| Vitamin B6 | 0.093mg | 0.051mg | 3% |
| Choline | 2.1mg | 14.3mg | 2% |
| Calcium | 10mg | 31mg | 2% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 27.77g | 69.3g | N/A |
| Sugar | 0.05g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin B5 | 0.39mg | 0.381mg | 0% |
| Tryptophan | 0.031mg | 0.096mg | 0% |
| Threonine | 0.096mg | 0.22mg | 0% |
| Isoleucine | 0.116mg | 0.261mg | 0% |
| Leucine | 0.222mg | 0.447mg | 0% |
| Lysine | 0.097mg | 0.281mg | 0% |
| Methionine | 0.063mg | 0.105mg | 0% |
| Phenylalanine | 0.144mg | 0.308mg | 0% |
| Valine | 0.164mg | 0.323mg | 0% |
| Histidine | 0.063mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
12%
21%
Minerals Daily Need Coverage Score
22%
65%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer is cheaper (difference - $1)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Rice is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 37.38g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 579mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 4.164g)
Which food is lower in glycemic index?
Rice is lower in glycemic index (difference - 1)