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

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

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A recap on the differences between snacks, rice cakes, brown rice, multigrain, unsalted and wafer

  • Snacks, rice cakes, brown rice, multigrain, unsalted is higher in manganese, phosphorus, selenium, vitamin B3, magnesium, zinc, and vitamin B5, yet wafer is higher in iron.
  • Snacks, rice cakes, brown rice, multigrain, unsalted covers your daily manganese needs 197% more than wafer.
  • Snacks, rice cakes, brown rice, multigrain, unsalted contains 4 times more selenium than wafer. While snacks, rice cakes, brown rice, multigrain, unsalted contains 20µg of selenium, wafer contains only 5.7µg.
  • The amount of saturated fat in snacks, rice cakes, brown rice, multigrain, unsalted is lower.

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

Infographic

Snacks, rice cakes, brown rice, multigrain, 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 98% 6.3% 26% 74% 142% 69% 159% 0.52% 681% 109%
Wafer
Wafer
2
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 +158.5%
Contains more PotassiumPotassium +40%
Contains more ZincZinc +132.1%
Contains more PhosphorusPhosphorus +180.3%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +650%
Contains more SeleniumSelenium +250.9%
Contains more CalciumCalcium +47.6%
Contains more IronIron +104.6%
~equal in Copper ~0.463mg

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% 17% 42% 124% 60% 32% 0% 0% 15% 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 +131%
Contains more Vitamin B5Vitamin B5 +163%
Contains more Vitamin B6Vitamin B6 +168.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +203%
Contains more Vitamin B2Vitamin B2 +44.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +135%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Snacks, rice cakes, brown rice, multigrain, unsalted Wafer DV% diff.
Manganese 5.22mg 0.696mg 197%
Phosphorus 370mg 132mg 34%
Selenium 20µg 5.7µg 26%
Iron 1.96mg 4.01mg 26%
Sodium 4mg 580mg 25%
Vitamin B3 6.602mg 2.858mg 23%
Magnesium 137mg 53mg 20%
Polyunsaturated fat 1.44g 4.153g 18%
Saturated fat 0.56g 4.241g 17%
Fats 3.5g 14.2g 16%
Fiber 3.4g 14%
Zinc 2.53mg 1.09mg 13%
Vitamin B5 1.002mg 0.381mg 12%
Vitamin B1 0.067mg 0.203mg 11%
Monounsaturated fat 1.16g 4.865g 9%
Vitamin B6 0.137mg 0.051mg 7%
Folate 20µg 47µg 7%
Vitamin B2 0.184mg 0.266mg 6%
Vitamin E 0.72mg 5%
Vitamin B12 0µg 0.09µg 4%
Protein 8.5g 6.6g 4%
Copper 0.427mg 0.463mg 4%
Choline 14.3mg 3%
Caffeine 10mg 3%
Vitamin K 2.4µg 2%
Calories 387kcal 433kcal 2%
Potassium 294mg 210mg 2%
Carbs 80.1g 72.7g 2%
Calcium 21mg 31mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 80.1g 69.3g N/A
Sugar 37.43g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.107mg 0.096mg 0%
Threonine 0.303mg 0.22mg 0%
Isoleucine 0.351mg 0.261mg 0%
Leucine 0.682mg 0.447mg 0%
Lysine 0.313mg 0.281mg 0%
Methionine 0.182mg 0.105mg 0%
Phenylalanine 0.424mg 0.308mg 0%
Valine 0.481mg 0.323mg 0%
Histidine 0.208mg 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: 8.5 g
Fats: 3.5 g
Carbs: 80.1 g
Water: 6.3 g
Other: 1.6 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 +28.8%
Contains more WaterWater +40%
Contains more FatsFats +305.7%
Contains more OtherOther +25%
~equal in Carbs ~72.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 37% 46%
Saturated fat: Sat. Fat 0.56 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 1.44 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 -86.8%
Contains more Mono. FatMonounsaturated fat +319.4%
Contains more Poly. FatPolyunsaturated fat +188.4%

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, multigrain, unsalted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170252/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.