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  6. Wafer vs. Arborio rice

Wafer vs. Arborio rice — In-Depth Nutrition Comparison

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Significant differences between wafer and arborio rice

  • The amount of copper, iron, vitamin B2, manganese, phosphorus, magnesium, vitamin B3, and zinc in wafer is higher than in arborio rice.
  • Wafer covers your daily copper needs 43% more than arborio rice.

Specific food types used in this comparison are Cookies, chocolate wafers and Rice, white, short-grain, enriched, cooked.

Infographic

Wafer vs Arborio rice 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.
Wafer
Wafer
8
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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +562.5%
Contains more CalciumCalcium +3000%
Contains more PotassiumPotassium +707.7%
Contains more IronIron +174.7%
Contains more CopperCopper +543.1%
Contains more ZincZinc +172.5%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +95%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +31.6%

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
Wafer
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 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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +23.8%
Contains more Vitamin B2Vitamin B2 +1562.5%
Contains more Vitamin B3Vitamin B3 +91.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B6Vitamin B6 +15.7%
Contains more FolateFolate +25.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.397mg

All nutrients comparison - raw data values

Nutrient Wafer Arborio rice DV% diff.
Copper 0.463mg 0.072mg 43%
Iron 4.01mg 1.46mg 32%
Polyunsaturated fat 4.153g 0.05g 27%
Sodium 580mg 0mg 25%
Fats 14.2g 0.19g 22%
Saturated fat 4.241g 0.051g 19%
Vitamin B2 0.266mg 0.016mg 19%
Calories 433kcal 130kcal 15%
Carbs 72.7g 28.73g 15%
Manganese 0.696mg 0.357mg 15%
Phosphorus 132mg 33mg 14%
Fiber 3.4g 14%
Monounsaturated fat 4.865g 0.058g 12%
Magnesium 53mg 8mg 11%
Vitamin B3 2.858mg 1.493mg 9%
Protein 6.6g 2.36g 8%
Zinc 1.09mg 0.4mg 6%
Vitamin E 0.72mg 5%
Potassium 210mg 26mg 5%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Folate 47µg 59µg 3%
Calcium 31mg 1mg 3%
Vitamin B1 0.203mg 0.164mg 3%
Selenium 5.7µg 7.5µg 3%
Vitamin K 2.4µg 2%
Vitamin B6 0.051mg 0.059mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 28.73g N/A
Sugar 37.43g N/A
Vitamin A 3µg 0µg 0%
Vitamin B5 0.381mg 0.397mg 0%
Tryptophan 0.096mg 0.027mg 0%
Threonine 0.22mg 0.084mg 0%
Isoleucine 0.261mg 0.102mg 0%
Leucine 0.447mg 0.195mg 0%
Lysine 0.281mg 0.085mg 0%
Methionine 0.105mg 0.056mg 0%
Phenylalanine 0.308mg 0.126mg 0%
Valine 0.323mg 0.144mg 0%
Histidine 0.128mg 0.056mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +179.7%
Contains more FatsFats +7373.7%
Contains more CarbsCarbs +153%
Contains more OtherOther +952.6%
Contains more WaterWater +1422.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +8287.9%
Contains more Poly. FatPolyunsaturated fat +8206%
Contains less Sat. FatSaturated fat -98.8%

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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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.