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Wafer vs. Arrowroot — In-Depth Nutrition Comparison

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The main differences between wafer and arrowroot

  • Wafer is richer in copper, manganese, iron, vitamin B2, selenium, and fiber, yet arrowroot is richer in folate and vitamin B6.
  • Daily need coverage for folate for arrowroot is 73% higher.
  • Wafer contains 109 times more saturated fat than arrowroot. Wafer contains 4.241g of saturated fat, while arrowroot contains 0.039g.

Food types used in this article are Cookies, chocolate wafers and Arrowroot, raw.

Infographic

Wafer vs Arrowroot 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
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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Contains more MagnesiumMagnesium +112%
Contains more CalciumCalcium +416.7%
Contains more IronIron +80.6%
Contains more CopperCopper +282.6%
Contains more ZincZinc +73%
Contains more PhosphorusPhosphorus +34.7%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +714.3%
Contains more PotassiumPotassium +116.2%
Contains less SodiumSodium -95.5%

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
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%
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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +42%
Contains more Vitamin B2Vitamin B2 +350.8%
Contains more Vitamin B3Vitamin B3 +68.8%
Contains more Vitamin B5Vitamin B5 +30.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +421.6%
Contains more FolateFolate +619.1%
~equal in Vitamin D ~0µg

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
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Contains more ProteinProtein +55.7%
Contains more FatsFats +7000%
Contains more CarbsCarbs +442.9%
Contains more OtherOther +40.8%
Contains more WaterWater +1694.4%

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
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +121525%
Contains more Poly. FatPolyunsaturated fat +4414.1%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Arrowroot DV% diff.
Folate 47µg 338µg 73%
Copper 0.463mg 0.121mg 38%
Polyunsaturated fat 4.153g 0.092g 27%
Sodium 580mg 26mg 24%
Manganese 0.696mg 0.174mg 23%
Fats 14.2g 0.2g 22%
Iron 4.01mg 2.22mg 22%
Carbs 72.7g 13.39g 20%
Saturated fat 4.241g 0.039g 19%
Calories 433kcal 65kcal 18%
Vitamin B6 0.051mg 0.266mg 17%
Vitamin B2 0.266mg 0.059mg 16%
Monounsaturated fat 4.865g 0.004g 12%
Selenium 5.7µg 0.7µg 9%
Fiber 3.4g 1.3g 8%
Magnesium 53mg 25mg 7%
Vitamin B3 2.858mg 1.693mg 7%
Potassium 210mg 454mg 7%
Protein 6.6g 4.24g 5%
Vitamin B1 0.203mg 0.143mg 5%
Vitamin E 0.72mg 5%
Phosphorus 132mg 98mg 5%
Zinc 1.09mg 0.63mg 4%
Vitamin B12 0.09µg 0µg 4%
Calcium 31mg 6mg 3%
Caffeine 10mg 3%
Choline 14.3mg 3%
Vitamin B5 0.381mg 0.292mg 2%
Vitamin K 2.4µg 2%
Vitamin C 0mg 1.9mg 2%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 12.09g N/A
Sugar 37.43g N/A
Vitamin A 3µg 1µg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Arrowroot
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
21%
Wafer
32%
Arrowroot
Minerals Daily Need Coverage Score
65%
Wafer
27%
Arrowroot

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Arrowroot
Arrowroot is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Arrowroot
Arrowroot is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Arrowroot
Arrowroot contains less Sodium (difference - 554mg)
Which food is lower in Saturated fat?
Arrowroot
Arrowroot is lower in Saturated fat (difference - 4.202g)
Which food is lower in glycemic index?
Arrowroot
Arrowroot is lower in glycemic index (difference - 3)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.