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Shortbread vs. Wafer — In-Depth Nutrition Comparison

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How are shortbread and wafer different?

  • Shortbread is higher in vitamin B1, vitamin E, and folate; however, wafer is richer in copper, manganese, iron, phosphorus, and magnesium.
  • Daily need coverage for copper for wafer is 41% higher.
  • Shortbread contains 3 times more vitamin E than wafer. While shortbread contains 2.44mg of vitamin E, wafer contains only 0.72mg.
  • Wafer has less saturated fat.

Cookies, shortbread, commercially prepared, plain and Cookies, chocolate wafers are the varieties used in this article.

Infographic

Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Wafer
8
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 less SodiumSodium -39.1%
Contains more MagnesiumMagnesium +278.6%
Contains more CalciumCalcium +138.5%
Contains more PotassiumPotassium +138.6%
Contains more IronIron +34.6%
Contains more CopperCopper +414.4%
Contains more ZincZinc +122.4%
Contains more PhosphorusPhosphorus +100%
Contains more ManganeseManganese +77.1%
~equal in Selenium ~5.7µg

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% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Wafer
4
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 EVitamin E +238.9%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B2Vitamin B2 +18%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B6Vitamin B6 +39.2%
Contains more Vitamin KVitamin K +358.3%
Contains more FolateFolate +72.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1488.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 FatsFats +84.6%
Contains more ProteinProtein +22.9%
Contains more CarbsCarbs +14%
Contains more WaterWater +25%
Contains more OtherOther +94.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Wafer
1
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 more Mono. FatMonounsaturated fat +37.9%
Contains more Poly. FatPolyunsaturated fat +100.5%
Contains less Sat. FatSaturated fat -47.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shortbread Wafer DV% diff.
Copper 0.09mg 0.463mg 41%
Polyunsaturated fat 8.326g 4.153g 28%
Fats 26.22g 14.2g 18%
Saturated fat 8.105g 4.241g 18%
Starch 40.47g 17%
Iron 2.98mg 4.01mg 13%
Manganese 0.393mg 0.696mg 13%
Vitamin B1 0.353mg 0.203mg 13%
Vitamin E 2.44mg 0.72mg 11%
Sodium 353mg 580mg 10%
Folate 81µg 47µg 9%
Magnesium 14mg 53mg 9%
Phosphorus 66mg 132mg 9%
Fiber 1.3g 3.4g 8%
Vitamin K 11µg 2.4µg 7%
Zinc 0.49mg 1.09mg 5%
Monounsaturated fat 6.708g 4.865g 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin B2 0.314mg 0.266mg 4%
Calories 514kcal 433kcal 4%
Potassium 88mg 210mg 4%
Vitamin B3 3.275mg 2.858mg 3%
Caffeine 0mg 10mg 3%
Carbs 63.78g 72.7g 3%
Vitamin B6 0.071mg 0.051mg 2%
Protein 5.37g 6.6g 2%
Calcium 13mg 31mg 2%
Choline 0.9mg 14.3mg 2%
Selenium 6.2µg 5.7µg 1%
Vitamin B5 0.321mg 0.381mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 62.48g 69.3g N/A
Sugar 21.65g 37.43g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.714g N/A
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shortbread 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
30%
Shortbread
21%
Wafer
Minerals Daily Need Coverage Score
34%
Shortbread
65%
Wafer

Comparison summary

Which food is lower in Saturated fat?
Wafer
Wafer is lower in Saturated fat (difference - 3.864g)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Shortbread
Shortbread is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Shortbread
Shortbread is lower in Sugar (difference - 15.78g)
Which food contains less Sodium?
Shortbread
Shortbread contains less Sodium (difference - 227mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.