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Vanilla extract vs. Wafer — In-Depth Nutrition Comparison

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What are the differences between vanilla extract and wafer?

  • Wafer is richer than vanilla extract in iron, copper, manganese, phosphorus, vitamin B1, vitamin B3, fiber, and vitamin B2.
  • Wafer's daily need coverage for iron is 49% more.
  • The amount of sodium in vanilla extract is lower.

We used Vanilla extract and Cookies, chocolate wafers types in this article.

Infographic

Vanilla extract vs Wafer 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Wafer
9
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 -98.4%
Contains more MagnesiumMagnesium +341.7%
Contains more CalciumCalcium +181.8%
Contains more PotassiumPotassium +41.9%
Contains more IronIron +3241.7%
Contains more CopperCopper +543.1%
Contains more ZincZinc +890.9%
Contains more PhosphorusPhosphorus +2100%
Contains more ManganeseManganese +202.6%
Contains more SeleniumSelenium +∞%

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% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Wafer
11
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1745.5%
Contains more Vitamin B2Vitamin B2 +180%
Contains more Vitamin B3Vitamin B3 +572.5%
Contains more Vitamin B5Vitamin B5 +988.6%
Contains more Vitamin B6Vitamin B6 +96.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Wafer
3
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 +1068.4%
Contains more OtherOther +1632.5%
Contains more ProteinProtein +10900%
Contains more FatsFats +23566.7%
Contains more CarbsCarbs +474.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
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 -99.8%
Contains more Mono. FatMonounsaturated fat +48550%
Contains more Poly. FatPolyunsaturated fat +103725%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vanilla extract Wafer
Rich in minerals ok
Lower in price ok
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

All nutrients comparison - raw data values

Nutrient Vanilla extract Wafer DV% diff.
Iron 0.12mg 4.01mg 49%
Copper 0.072mg 0.463mg 43%
Polyunsaturated fat 0.004g 4.153g 28%
Sodium 9mg 580mg 25%
Fats 0.06g 14.2g 22%
Carbs 12.65g 72.7g 20%
Manganese 0.23mg 0.696mg 20%
Saturated fat 0.01g 4.241g 19%
Phosphorus 6mg 132mg 18%
Vitamin B1 0.011mg 0.203mg 16%
Vitamin B3 0.425mg 2.858mg 15%
Fiber 0g 3.4g 14%
Protein 0.06g 6.6g 13%
Vitamin B2 0.095mg 0.266mg 13%
Monounsaturated fat 0.01g 4.865g 12%
Folate 0µg 47µg 12%
Selenium 0µg 5.7µg 10%
Magnesium 12mg 53mg 10%
Zinc 0.11mg 1.09mg 9%
Vitamin B5 0.035mg 0.381mg 7%
Calories 288kcal 433kcal 7%
Vitamin E 0mg 0.72mg 5%
Vitamin B12 0µg 0.09µg 4%
Caffeine 0mg 10mg 3%
Choline 14.3mg 3%
Vitamin B6 0.026mg 0.051mg 2%
Vitamin K 0µg 2.4µg 2%
Potassium 148mg 210mg 2%
Calcium 11mg 31mg 2%
Cholesterol 0mg 2mg 1%
Net carbs 12.65g 69.3g N/A
Sugar 12.65g 37.43g N/A
Vitamin A 0µg 3µg 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 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vanilla extract Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
3%
Vanilla extract
21%
Wafer
Minerals Daily Need Coverage Score
9%
Vanilla extract
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $6)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Vanilla extract
Vanilla extract is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Vanilla extract
Vanilla extract is lower in Sugar (difference - 24.78g)
Which food contains less Sodium?
Vanilla extract
Vanilla extract contains less Sodium (difference - 571mg)
Which food is lower in Saturated fat?
Vanilla extract
Vanilla extract is lower in Saturated fat (difference - 4.231g)
Which food is lower in glycemic index?
Vanilla extract
Vanilla extract is lower in glycemic index (difference - 61)

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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.