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  6. Soup beans vs. Wafer

Soup beans vs. Wafer — In-Depth Nutrition Comparison

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The main differences between soup beans and wafer

  • Soup beans are richer in vitamin A, yet wafer is richer in copper, iron, manganese, vitamin B2, vitamin B3, vitamin B1, phosphorus, and folate.
  • Daily need coverage for copper for wafer is 34% higher.
  • Soup beans contain 163 times more vitamin A than wafer. Soup beans contain 1626IU of vitamin A, while wafer contains 10IU.
  • Soup beans contain less saturated fat.

Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Cookies, chocolate wafers.

Infographic

Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Wafer
Wafer
7
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 less SodiumSodium -31%
Contains more SeleniumSelenium +21.1%
Contains more MagnesiumMagnesium +178.9%
Contains more PotassiumPotassium +20%
Contains more IronIron +201.5%
Contains more CopperCopper +189.4%
Contains more ZincZinc +147.7%
Contains more PhosphorusPhosphorus +123.7%
Contains more ManganeseManganese +140%
~equal in Calcium ~31mg

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Wafer
Wafer
9
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +2600%
Contains more Vitamin B1Vitamin B1 +238.3%
Contains more Vitamin B2Vitamin B2 +343.3%
Contains more Vitamin B3Vitamin B3 +308.3%
Contains more Vitamin B5Vitamin B5 +852.5%
Contains more Vitamin B12Vitamin B12 +200%
Contains more FolateFolate +291.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.051mg

All nutrients comparison - raw data values

Nutrient Soup beans Wafer DV% diff.
Iron 1.33mg 4.01mg 34%
Copper 0.16mg 0.463mg 34%
Polyunsaturated fat 0.39g 4.153g 25%
Carbs 11.16g 72.7g 21%
Manganese 0.29mg 0.696mg 18%
Calories 95kcal 433kcal 17%
Vitamin B2 0.06mg 0.266mg 16%
Fats 3.5g 14.2g 16%
Vitamin B3 0.7mg 2.858mg 13%
Saturated fat 1.37g 4.241g 13%
Vitamin B1 0.06mg 0.203mg 12%
Phosphorus 59mg 132mg 10%
Vitamin A 81µg 3µg 9%
Folate 12µg 47µg 9%
Magnesium 19mg 53mg 8%
Monounsaturated fat 1.58g 4.865g 8%
Sodium 400mg 580mg 8%
Vitamin B5 0.04mg 0.381mg 7%
Zinc 0.44mg 1.09mg 6%
Fiber 4.6g 3.4g 5%
Vitamin E 0.72mg 5%
Caffeine 10mg 3%
Choline 14.3mg 3%
Vitamin B12 0.03µg 0.09µg 3%
Protein 5.19g 6.6g 3%
Vitamin K 2.4µg 2%
Selenium 6.9µg 5.7µg 2%
Vitamin C 1.8mg 0mg 2%
Cholesterol 9mg 2mg 2%
Potassium 175mg 210mg 1%
Net carbs 6.56g 69.3g N/A
Calcium 32mg 31mg 0%
Sugar 37.43g N/A
Vitamin B6 0.05mg 0.051mg 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Wafer
Wafer
4
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 WaterWater +1647.3%
Contains more ProteinProtein +27.2%
Contains more FatsFats +305.7%
Contains more CarbsCarbs +551.4%
Contains more OtherOther +31.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 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 -67.7%
Contains more Mono. FatMonounsaturated fat +207.9%
Contains more Poly. FatPolyunsaturated fat +964.9%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.