Tomato sauce vs. Wafer — In-Depth Nutrition Comparison
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The main differences between tomato sauce and wafer
- Wafer is richer than tomato sauce in copper, iron, manganese, vitamin B2, phosphorus, vitamin B1, vitamin B3, and folate.
- Daily need coverage for copper for wafer is 39% higher.
- Tomato sauce contains less sodium.
- Tomato sauce has a lower glycemic index than wafer.
Food types used in this article are Tomato sauce, canned, no salt added and Cookies, chocolate wafers.
Infographic
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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.
| Contains more PotassiumPotassium | +41.4% |
| Contains less SodiumSodium | -98.1% |
| Contains more MagnesiumMagnesium | +253.3% |
| Contains more CalciumCalcium | +121.4% |
| Contains more IronIron | +317.7% |
| Contains more CopperCopper | +302.6% |
| Contains more ZincZinc | +395.5% |
| Contains more PhosphorusPhosphorus | +388.9% |
| Contains more ManganeseManganese | +515.9% |
| Contains more SeleniumSelenium | +850% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +633.3% |
| Contains more Vitamin EVitamin E | +100% |
| Contains more Vitamin B6Vitamin B6 | +92.2% |
| Contains more Vitamin KVitamin K | +16.7% |
| Contains more Vitamin B1Vitamin B1 | +745.8% |
| Contains more Vitamin B2Vitamin B2 | +309.2% |
| Contains more Vitamin B3Vitamin B3 | +188.4% |
| Contains more Vitamin B5Vitamin B5 | +23.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +422.2% |
| Contains more CholineCholine | +44.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.115mg | 0.463mg | 39% |
| Iron | 0.96mg | 4.01mg | 38% |
| Polyunsaturated fat | 0.121g | 4.153g | 27% |
| Manganese | 0.113mg | 0.696mg | 25% |
| Sodium | 11mg | 580mg | 25% |
| Carbs | 5.31g | 72.7g | 22% |
| Fats | 0.3g | 14.2g | 21% |
| Calories | 24kcal | 433kcal | 20% |
| Saturated fat | 0.041g | 4.241g | 19% |
| Vitamin B2 | 0.065mg | 0.266mg | 15% |
| Vitamin B1 | 0.024mg | 0.203mg | 15% |
| Phosphorus | 27mg | 132mg | 15% |
| Monounsaturated fat | 0.044g | 4.865g | 12% |
| Vitamin B3 | 0.991mg | 2.858mg | 12% |
| Protein | 1.2g | 6.6g | 11% |
| Folate | 9µg | 47µg | 10% |
| Magnesium | 15mg | 53mg | 9% |
| Selenium | 0.6µg | 5.7µg | 9% |
| Zinc | 0.22mg | 1.09mg | 8% |
| Fiber | 1.5g | 3.4g | 8% |
| Vitamin C | 7mg | 0mg | 8% |
| Vitamin E | 1.44mg | 0.72mg | 5% |
| Vitamin B6 | 0.098mg | 0.051mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Potassium | 297mg | 210mg | 3% |
| Vitamin A | 22µg | 3µg | 2% |
| Calcium | 14mg | 31mg | 2% |
| Fructose | 1.67g | 2% | |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin B5 | 0.309mg | 0.381mg | 1% |
| Choline | 9.9mg | 14.3mg | 1% |
| Net carbs | 3.81g | 69.3g | N/A |
| Sugar | 3.56g | 37.43g | N/A |
| Vitamin K | 2.8µg | 2.4µg | 0% |
| Tryptophan | 0.009mg | 0.096mg | 0% |
| Threonine | 0.037mg | 0.22mg | 0% |
| Isoleucine | 0.025mg | 0.261mg | 0% |
| Leucine | 0.034mg | 0.447mg | 0% |
| Lysine | 0.037mg | 0.281mg | 0% |
| Methionine | 0.008mg | 0.105mg | 0% |
| Phenylalanine | 0.036mg | 0.308mg | 0% |
| Valine | 0.025mg | 0.323mg | 0% |
| Histidine | 0.02mg | 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
Protein:
1.2 g
Fats:
0.3 g
Carbs:
5.31 g
Water:
91.28 g
Other:
1.91 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more WaterWater | +1928.4% |
| Contains more ProteinProtein | +450% |
| Contains more FatsFats | +4633.3% |
| Contains more CarbsCarbs | +1269.1% |
~equal in
Other
~2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.041 g
Monounsaturated fat:
Mono. Fat
0.044 g
Polyunsaturated fat:
Poly. Fat
0.121 g
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 | -99% |
| Contains more Mono. FatMonounsaturated fat | +10956.8% |
| Contains more Poly. FatPolyunsaturated fat | +3332.2% |
