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  6. Snacks, rice cakes, brown rice, buckwheat, unsalted vs. Wafer

Snacks, rice cakes, brown rice, buckwheat, unsalted vs. Wafer — In-Depth Nutrition Comparison

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The main differences between snacks, rice cakes, brown rice, buckwheat, unsalted and wafer

  • Snacks, rice cakes, brown rice, buckwheat, unsalted is richer in manganese, phosphorus, vitamin B3, magnesium, selenium, vitamin B5, and zinc, yet wafer is richer in iron.
  • Daily need coverage for manganese for snacks, rice cakes, brown rice, buckwheat, unsalted is 238% higher.
  • Snacks, rice cakes, brown rice, buckwheat, unsalted contains 3 times more vitamin B5 than wafer. Snacks, rice cakes, brown rice, buckwheat, unsalted contains 1.16mg of vitamin B5, while wafer contains 0.381mg.
  • Snacks, rice cakes, brown rice, buckwheat, unsalted contains less saturated fat.

Food types used in this article are Snacks, rice cakes, brown rice, buckwheat, unsalted and Cookies, chocolate wafers.

Infographic

Snacks, rice cakes, brown rice, buckwheat, unsalted 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 108% 3.3% 26% 43% 127% 68% 163% 0.52% 806% 89%
Wafer
Wafer
3
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 MagnesiumMagnesium +184.9%
Contains more PotassiumPotassium +42.4%
Contains more ZincZinc +129.4%
Contains more PhosphorusPhosphorus +187.9%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +787.9%
Contains more SeleniumSelenium +187.7%
Contains more CalciumCalcium +181.8%
Contains more IronIron +251.8%
Contains more CopperCopper +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.
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% 0% 0% 14% 24% 152% 70% 30% 0% 0% 16% 0%
Wafer
Wafer
8
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 B3Vitamin B3 +183.3%
Contains more Vitamin B5Vitamin B5 +204.5%
Contains more Vitamin B6Vitamin B6 +154.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +262.5%
Contains more Vitamin B2Vitamin B2 +158.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +123.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Snacks, rice cakes, brown rice, buckwheat, unsalted Wafer DV% diff.
Manganese 6.18mg 0.696mg 238%
Iron 1.14mg 4.01mg 36%
Phosphorus 380mg 132mg 35%
Vitamin B3 8.096mg 2.858mg 33%
Sodium 4mg 580mg 25%
Magnesium 151mg 53mg 23%
Polyunsaturated fat 1.11g 4.153g 20%
Selenium 16.4µg 5.7µg 19%
Vitamin B5 1.16mg 0.381mg 16%
Fats 3.5g 14.2g 16%
Saturated fat 0.64g 4.241g 16%
Fiber 3.4g 14%
Zinc 2.5mg 1.09mg 13%
Vitamin B2 0.103mg 0.266mg 13%
Vitamin B1 0.056mg 0.203mg 12%
Monounsaturated fat 1.11g 4.865g 9%
Copper 0.38mg 0.463mg 9%
Folate 21µg 47µg 7%
Vitamin B6 0.13mg 0.051mg 6%
Vitamin E 0.72mg 5%
Protein 9g 6.6g 5%
Vitamin B12 0µg 0.09µg 4%
Choline 14.3mg 3%
Caffeine 10mg 3%
Calories 380kcal 433kcal 3%
Potassium 299mg 210mg 3%
Calcium 11mg 31mg 2%
Carbs 80.1g 72.7g 2%
Vitamin K 2.4µg 2%
Cholesterol 0mg 2mg 1%
Net carbs 80.1g 69.3g N/A
Sugar 37.43g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.125mg 0.096mg 0%
Threonine 0.34mg 0.22mg 0%
Isoleucine 0.358mg 0.261mg 0%
Leucine 0.638mg 0.447mg 0%
Lysine 0.414mg 0.281mg 0%
Methionine 0.152mg 0.105mg 0%
Phenylalanine 0.399mg 0.308mg 0%
Valine 0.489mg 0.323mg 0%
Histidine 0.218mg 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
9% 4% 80% 6%
Protein: 9 g
Fats: 3.5 g
Carbs: 80.1 g
Water: 5.9 g
Other: 1.5 g
Wafer
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 +36.4%
Contains more WaterWater +31.1%
Contains more FatsFats +305.7%
Contains more OtherOther +33.3%
~equal in Carbs ~72.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.64 g
Monounsaturated fat: Mono. Fat 1.11 g
Polyunsaturated fat: Poly. Fat 1.11 g
Wafer
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 -84.9%
Contains more Mono. FatMonounsaturated fat +338.3%
Contains more Poly. FatPolyunsaturated fat +274.1%

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. Snacks, rice cakes, brown rice, buckwheat, unsalted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170251/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.