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  6. Snacks, rice cakes, brown rice, rye vs. Wafer

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

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Summary of differences between snacks, rice cakes, brown rice, rye and wafer

  • Snacks, rice cakes, brown rice, rye has more manganese, phosphorus, vitamin B3, magnesium, zinc, and vitamin B5; however, wafer is higher in iron and vitamin B2.
  • Snacks, rice cakes, brown rice, rye covers your daily need for manganese, 99% more than wafer.
  • Snacks, rice cakes, brown rice, rye has 3 times more vitamin B5 than wafer. While snacks, rice cakes, brown rice, rye has 1.11mg of vitamin B5, wafer has only 0.381mg.
  • Snacks, rice cakes, brown rice, rye has less sodium.

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

Infographic

Snacks, rice cakes, brown rice, rye 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 103% 6.3% 27% 68% 130% 82% 163% 14% 388% 0%
Wafer
Wafer
4
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 +171.7%
Contains more PotassiumPotassium +48.1%
Contains more ZincZinc +175.2%
Contains more PhosphorusPhosphorus +187.9%
Contains less SodiumSodium -81%
Contains more ManganeseManganese +327.7%
Contains more CalciumCalcium +47.6%
Contains more IronIron +122.8%
Contains more CopperCopper +18.7%

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% 23% 21% 132% 67% 35% 0% 0% 3.8% 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 +146.3%
Contains more Vitamin B5Vitamin B5 +191.3%
Contains more Vitamin B6Vitamin B6 +194.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B2Vitamin B2 +195.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +840%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 4% 80% 7%
Protein: 8.1 g
Fats: 3.8 g
Carbs: 79.9 g
Water: 6.8 g
Other: 1.4 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 +22.7%
Contains more WaterWater +51.1%
Contains more FatsFats +273.7%
Contains more OtherOther +42.9%
~equal in Carbs ~72.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 38% 45%
Saturated fat: Sat. Fat 0.58 g
Monounsaturated fat: Mono. Fat 1.31 g
Polyunsaturated fat: Poly. Fat 1.55 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 -86.3%
Contains more Mono. FatMonounsaturated fat +271.4%
Contains more Poly. FatPolyunsaturated fat +167.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Snacks, rice cakes, brown rice, rye Wafer DV% diff.
Manganese 2.977mg 0.696mg 99%
Phosphorus 380mg 132mg 35%
Iron 1.8mg 4.01mg 28%
Vitamin B3 7.04mg 2.858mg 26%
Magnesium 144mg 53mg 22%
Sodium 110mg 580mg 20%
Polyunsaturated fat 1.55g 4.153g 17%
Saturated fat 0.58g 4.241g 17%
Zinc 3mg 1.09mg 17%
Fats 3.8g 14.2g 16%
Vitamin B5 1.11mg 0.381mg 15%
Vitamin B2 0.09mg 0.266mg 14%
Folate 5µg 47µg 11%
Selenium 5.7µg 10%
Monounsaturated fat 1.31g 4.865g 9%
Vitamin B1 0.091mg 0.203mg 9%
Copper 0.39mg 0.463mg 8%
Vitamin B6 0.15mg 0.051mg 8%
Vitamin E 0.72mg 5%
Vitamin B12 0µg 0.09µg 4%
Choline 14.3mg 3%
Potassium 311mg 210mg 3%
Protein 8.1g 6.6g 3%
Caffeine 10mg 3%
Vitamin K 2.4µg 2%
Calories 386kcal 433kcal 2%
Carbs 79.9g 72.7g 2%
Fiber 4g 3.4g 2%
Calcium 21mg 31mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 75.9g 69.3g N/A
Sugar 37.43g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.097mg 0.096mg 0%
Threonine 0.294mg 0.22mg 0%
Isoleucine 0.328mg 0.261mg 0%
Leucine 0.621mg 0.447mg 0%
Lysine 0.316mg 0.281mg 0%
Methionine 0.165mg 0.105mg 0%
Phenylalanine 0.399mg 0.308mg 0%
Valine 0.451mg 0.323mg 0%
Histidine 0.204mg 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Snacks, rice cakes, brown rice, rye Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
22%
Snacks, rice cakes, brown rice, rye
21%
Wafer
Minerals Daily Need Coverage Score
98%
Snacks, rice cakes, brown rice, rye
65%
Wafer

Comparison summary

Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Snacks, rice cakes, brown rice, rye
Snacks, rice cakes, brown rice, rye is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Snacks, rice cakes, brown rice, rye
Snacks, rice cakes, brown rice, rye is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Snacks, rice cakes, brown rice, rye
Snacks, rice cakes, brown rice, rye contains less Sodium (difference - 470mg)
Which food is lower in Saturated fat?
Snacks, rice cakes, brown rice, rye
Snacks, rice cakes, brown rice, rye is lower in Saturated fat (difference - 3.661g)
Which food is lower in glycemic index?
Snacks, rice cakes, brown rice, rye
Snacks, rice cakes, brown rice, rye is lower in glycemic index (difference - 61)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Snacks, rice cakes, brown rice, rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168855/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.