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Wafer vs. Apple pie — In-Depth Nutrition Comparison

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Significant differences between wafer and apple pie

  • The amount of copper, iron, manganese, phosphorus, magnesium, vitamin B3, folate, zinc, and vitamin B2 in wafer is higher than in apple pie.
  • Wafer covers your daily copper needs 46% more than apple pie.
  • Apple pie has 12 times less folate than wafer. Wafer has 47µg of folate, while apple pie has 4µg.
  • Apple pie contains less sodium.
  • Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of apple pie is 41.

Specific food types used in this comparison are Cookies, chocolate wafers and Pie, apple, commercially prepared, unenriched flour.

Infographic

Wafer vs Apple pie 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 3.3% 5.7% 45% 15% 4.4% 10% 35% 24% 0%
Contains more MagnesiumMagnesium +657.1%
Contains more CalciumCalcium +181.8%
Contains more PotassiumPotassium +223.1%
Contains more IronIron +231.4%
Contains more CopperCopper +906.5%
Contains more ZincZinc +581.3%
Contains more PhosphorusPhosphorus +450%
Contains more ManganeseManganese +282.4%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -54.1%

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.
Wafer
10
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%
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 11% 9.7% 0% 0% 34% 36% 21% 7.1% 8.8% 1.3% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +51.5%
Contains more Vitamin B2Vitamin B2 +68.4%
Contains more Vitamin B3Vitamin B3 +154.5%
Contains more Vitamin B5Vitamin B5 +220.2%
Contains more Vitamin B6Vitamin B6 +34.2%
Contains more Vitamin B12Vitamin B12 +800%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1075%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +866.7%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wafer Apple pie DV% diff.
Copper 0.463mg 0.046mg 46%
Iron 4.01mg 1.21mg 35%
Manganese 0.696mg 0.182mg 22%
Phosphorus 132mg 24mg 15%
Sodium 580mg 266mg 14%
Polyunsaturated fat 4.153g 2.198g 13%
Carbs 72.7g 34g 13%
Folate 47µg 4µg 11%
Vitamin B3 2.858mg 1.123mg 11%
Magnesium 53mg 7mg 11%
Calories 433kcal 237kcal 10%
Selenium 5.7µg 10%
Protein 6.6g 1.9g 9%
Vitamin B2 0.266mg 0.158mg 8%
Zinc 1.09mg 0.16mg 8%
Fiber 3.4g 1.6g 7%
Vitamin B1 0.203mg 0.134mg 6%
Vitamin B5 0.381mg 0.119mg 5%
Fats 14.2g 11g 5%
Vitamin E 0.72mg 5%
Potassium 210mg 65mg 4%
Vitamin C 0mg 3.2mg 4%
Caffeine 10mg 3%
Vitamin B12 0.09µg 0.01µg 3%
Choline 14.3mg 3%
Vitamin A 3µg 29µg 3%
Vitamin K 2.4µg 2%
Calcium 31mg 11mg 2%
Saturated fat 4.241g 3.797g 2%
Vitamin B6 0.051mg 0.038mg 1%
Cholesterol 2mg 0mg 1%
Monounsaturated fat 4.865g 4.388g 1%
Net carbs 69.3g 32.4g N/A
Sugar 37.43g N/A
Tryptophan 0.096mg 0.026mg 0%
Threonine 0.22mg 0.054mg 0%
Isoleucine 0.261mg 0.073mg 0%
Leucine 0.447mg 0.129mg 0%
Lysine 0.281mg 0.07mg 0%
Methionine 0.105mg 0.032mg 0%
Phenylalanine 0.308mg 0.088mg 0%
Valine 0.323mg 0.084mg 0%
Histidine 0.128mg 0.038mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 11% 34% 52%
Protein: 1.9 g
Fats: 11 g
Carbs: 34 g
Water: 52.2 g
Other: 0.9 g
Contains more ProteinProtein +247.4%
Contains more FatsFats +29.1%
Contains more CarbsCarbs +113.8%
Contains more OtherOther +122.2%
Contains more WaterWater +1060%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
37% 42% 21%
Saturated fat: Sat. Fat 3.797 g
Monounsaturated fat: Mono. Fat 4.388 g
Polyunsaturated fat: Poly. Fat 2.198 g
Contains more Poly. FatPolyunsaturated fat +88.9%
Contains less Sat. FatSaturated fat -10.5%
~equal in Monounsaturated fat ~4.388g

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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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Apple pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173239/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.