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

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

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Summary of differences between snacks, rice cakes, brown rice, plain, unsalted and wafer

  • Snacks, rice cakes, brown rice, plain, unsalted has more manganese, selenium, phosphorus, vitamin B3, magnesium, and zinc; however, wafer is higher in iron and fats.
  • Snacks, rice cakes, brown rice, plain, unsalted covers your daily need for manganese 132% more than wafer.
  • Snacks, rice cakes, brown rice, plain, unsalted has 4 times more selenium than wafer. While snacks, rice cakes, brown rice, plain, unsalted has 24.6µg of selenium, wafer has only 5.7µg.
  • Snacks, rice cakes, brown rice, plain, unsalted has less saturated fat.

These are the specific foods used in this comparison Snacks, rice cakes, brown rice, plain, unsalted and Cookies, chocolate wafers.

Infographic

Snacks, rice cakes, brown rice, plain, unsalted vs Wafer infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 94% 3.3% 26% 56% 148% 82% 154% 3.4% 487% 134%
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 +147.2%
Contains more PotassiumPotassium +38.1%
Contains more ZincZinc +175.2%
Contains more PhosphorusPhosphorus +172.7%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +435.9%
Contains more SeleniumSelenium +331.6%
Contains more CalciumCalcium +181.8%
Contains more IronIron +169.1%
~equal in Copper ~0.463mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 25% 15% 38% 146% 60% 35% 0% 4.8% 16%
Wafer
Wafer
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1% 14% 51% 61% 54% 23% 12% 11% 6% 35%
Contains more Vitamin EVitamin E +72.2%
Contains more Vitamin B3Vitamin B3 +173.1%
Contains more Vitamin B5Vitamin B5 +162.5%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +232.8%
Contains more Vitamin B2Vitamin B2 +61.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +26.3%
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, plain, unsalted Wafer DV% diff.
Manganese 3.73mg 0.696mg 132%
Selenium 24.6µg 5.7µg 34%
Phosphorus 360mg 132mg 33%
Iron 1.49mg 4.01mg 32%
Vitamin B3 7.806mg 2.858mg 31%
Sodium 26mg 580mg 24%
Polyunsaturated fat 0.99g 4.153g 21%
Magnesium 131mg 53mg 19%
Fats 2.8g 14.2g 18%
Zinc 3mg 1.09mg 17%
Saturated fat 0.57g 4.241g 17%
Vitamin B1 0.061mg 0.203mg 12%
Vitamin B5 1mg 0.381mg 12%
Monounsaturated fat 1.03g 4.865g 10%
Vitamin B2 0.165mg 0.266mg 8%
Vitamin B6 0.15mg 0.051mg 8%
Folate 21µg 47µg 7%
Vitamin B12 0µg 0.09µg 4%
Protein 8.2g 6.6g 3%
Carbs 81.5g 72.7g 3%
Fiber 4.2g 3.4g 3%
Vitamin E 1.24mg 0.72mg 3%
Choline 31.6mg 14.3mg 3%
Caffeine 0mg 10mg 3%
Calories 387kcal 433kcal 2%
Calcium 11mg 31mg 2%
Potassium 290mg 210mg 2%
Copper 0.445mg 0.463mg 2%
Cholesterol 0mg 2mg 1%
Protein per 100 calories 2.1g 1.5g N/A
Calories per 10 g protein 472kcal 656kcal N/A
Weight per 100 calories 26g 23g N/A
Unsaturated / Saturated Fat ratio 3.5 2.1 N/A
Net carbs 77.3g 69.3g N/A
Sugar 0.88g 37.43g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 1.9µg 2.4µg 0%
Tryptophan 0.104mg 0.096mg 0%
Threonine 0.299mg 0.22mg 0%
Isoleucine 0.346mg 0.261mg 0%
Leucine 0.675mg 0.447mg 0%
Lysine 0.311mg 0.281mg 0%
Methionine 0.184mg 0.105mg 0%
Phenylalanine 0.421mg 0.308mg 0%
Valine 0.479mg 0.323mg 0%
Histidine 0.207mg 0.128mg 0%
Omega-3 (EPA) 0g 0.003g N/A
Omega-3 (DHA) 0g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 3% 82% 6% 2%
Protein: 8.2 g
Fats: 2.8 g
Carbs: 81.5 g
Water: 5.8 g
Other: 1.7 g
Wafer
Wafer
1
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 +24.2%
Contains more CarbsCarbs +12.1%
Contains more WaterWater +28.9%
Contains more FatsFats +407.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 40% 38%
Saturated fat: Sat. Fat 0.57 g
Monounsaturated fat: Mono. Fat 1.03 g
Polyunsaturated fat: Poly. Fat 0.99 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 -86.6%
Contains more Mono. FatMonounsaturated fat +372.3%
Contains more Poly. FatPolyunsaturated fat +319.5%

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, plain, unsalted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170250/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.