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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 fats.
  • 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

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 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%
Contains more SeleniumSelenium +∞%

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% 0% 23% 21% 132% 67% 35% 0% 0% 3.8%
Wafer
Wafer
7
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 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +123.1%
Contains more Vitamin B2Vitamin B2 +195.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +840%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

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%
Zinc 3mg 1.09mg 17%
Saturated fat 0.58g 4.241g 17%
Polyunsaturated fat 1.55g 4.153g 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%
Vitamin B1 0.091mg 0.203mg 9%
Monounsaturated fat 1.31g 4.865g 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%
Protein 8.1g 6.6g 3%
Potassium 311mg 210mg 3%
Choline 14.3mg 3%
Caffeine 10mg 3%
Calories 386kcal 433kcal 2%
Carbs 79.9g 72.7g 2%
Fiber 4g 3.4g 2%
Vitamin K 2.4µg 2%
Cholesterol 0mg 2mg 1%
Calcium 21mg 31mg 1%
Protein per 100 calories 2.1g 1.5g N/A
Calories per 10 g protein 477kcal 656kcal N/A
Weight per 100 calories 26g 23g N/A
Unsaturated / Saturated Fat ratio 4.9 2.1 N/A
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

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
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 +22.7%
Contains more WaterWater +51.1%
Contains more FatsFats +273.7%
~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%

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.