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Savoy cabbage vs. Wafer — In-Depth Nutrition Comparison

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Differences between savoy cabbage and wafer

  • Savoy cabbage has more vitamin K, vitamin C, and vitamin A, while wafer has more iron, copper, manganese, vitamin B2, and vitamin B3.
  • Savoy cabbage's daily need coverage for vitamin K is 55% higher.
  • The amount of sodium in savoy cabbage is lower.
  • Savoy cabbage has a lower glycemic index. The glycemic index of savoy cabbage is 32, while the glycemic index of wafer is 61.

The food types used in this comparison are Cabbage, savoy, raw and Cookies, chocolate wafers.

Infographic

Savoy cabbage 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
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 CalciumCalcium +12.9%
Contains less SodiumSodium -95.2%
Contains more MagnesiumMagnesium +89.3%
Contains more IronIron +902.5%
Contains more CopperCopper +646.8%
Contains more ZincZinc +303.7%
Contains more PhosphorusPhosphorus +214.3%
Contains more ManganeseManganese +286.7%
Contains more SeleniumSelenium +533.3%
~equal in Potassium ~210mg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
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 AVitamin A +1566.7%
Contains more Vitamin B6Vitamin B6 +272.5%
Contains more Vitamin KVitamin K +2766.7%
Contains more FolateFolate +70.2%
Contains more Vitamin EVitamin E +323.5%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B2Vitamin B2 +786.7%
Contains more Vitamin B3Vitamin B3 +852.7%
Contains more Vitamin B5Vitamin B5 +103.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +16.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 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 +1922.2%
Contains more ProteinProtein +230%
Contains more FatsFats +14100%
Contains more CarbsCarbs +1091.8%
Contains more OtherOther +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 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 -99.7%
Contains more Mono. FatMonounsaturated fat +69400%
Contains more Poly. FatPolyunsaturated fat +8375.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Savoy cabbage 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 Savoy cabbage Wafer DV% diff.
Vitamin K 68.8µg 2.4µg 55%
Copper 0.062mg 0.463mg 45%
Iron 0.4mg 4.01mg 45%
Vitamin C 31mg 0mg 34%
Polyunsaturated fat 0.049g 4.153g 27%
Sodium 28mg 580mg 24%
Fats 0.1g 14.2g 22%
Carbs 6.1g 72.7g 22%
Manganese 0.18mg 0.696mg 22%
Calories 27kcal 433kcal 20%
Saturated fat 0.013g 4.241g 19%
Vitamin B2 0.03mg 0.266mg 18%
Vitamin B3 0.3mg 2.858mg 16%
Phosphorus 42mg 132mg 13%
Monounsaturated fat 0.007g 4.865g 12%
Vitamin B1 0.07mg 0.203mg 11%
Vitamin B6 0.19mg 0.051mg 11%
Selenium 0.9µg 5.7µg 9%
Protein 2g 6.6g 9%
Folate 80µg 47µg 8%
Zinc 0.27mg 1.09mg 7%
Magnesium 28mg 53mg 6%
Vitamin A 50µg 3µg 5%
Vitamin E 0.17mg 0.72mg 4%
Vitamin B5 0.187mg 0.381mg 4%
Vitamin B12 0µg 0.09µg 4%
Caffeine 0mg 10mg 3%
Cholesterol 0mg 2mg 1%
Fiber 3.1g 3.4g 1%
Potassium 230mg 210mg 1%
Net carbs 3g 69.3g N/A
Calcium 35mg 31mg 0%
Sugar 2.27g 37.43g N/A
Choline 12.3mg 14.3mg 0%
Tryptophan 0.02mg 0.096mg 0%
Threonine 0.069mg 0.22mg 0%
Isoleucine 0.101mg 0.261mg 0%
Leucine 0.103mg 0.447mg 0%
Lysine 0.094mg 0.281mg 0%
Methionine 0.02mg 0.105mg 0%
Phenylalanine 0.064mg 0.308mg 0%
Valine 0.085mg 0.323mg 0%
Histidine 0.041mg 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?

ok
ok
is better in case of low diet
Savoy cabbage Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Savoy cabbage
21%
Wafer
Minerals Daily Need Coverage Score
14%
Savoy cabbage
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 - $0.4)
Which food is lower in Cholesterol?
Savoy cabbage
Savoy cabbage is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Savoy cabbage
Savoy cabbage is lower in Sugar (difference - 35.16g)
Which food contains less Sodium?
Savoy cabbage
Savoy cabbage contains less Sodium (difference - 552mg)
Which food is lower in Saturated fat?
Savoy cabbage
Savoy cabbage is lower in Saturated fat (difference - 4.228g)
Which food is lower in glycemic index?
Savoy cabbage
Savoy cabbage is lower in glycemic index (difference - 29)
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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.