Wafer vs. Beans — In-Depth Nutrition Comparison
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What are the main differences between wafer and beans?
- Wafer is richer in iron, copper, vitamin B2, vitamin B3, and folate, while beans are higher in fiber and vitamin B6.
- Wafer's daily need coverage for iron is 47% higher.
- Beans have 580 times less sodium than wafer. Wafer has 580mg of sodium, while beans have 1mg.
- Wafer has a higher glycemic index (61) than beans (33).
We used Cookies, chocolate wafers and Beans, baked, canned, no salt added types in this comparison.
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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 MagnesiumMagnesium | +65.6% |
| Contains more IronIron | +1282.8% |
| Contains more CopperCopper | +124.8% |
| Contains more PhosphorusPhosphorus | +26.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +26.7% |
| Contains more CalciumCalcium | +61.3% |
| Contains more PotassiumPotassium | +41% |
| Contains more ZincZinc | +28.4% |
| Contains less SodiumSodium | -99.8% |
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 EVitamin E | +380% |
| Contains more Vitamin B1Vitamin B1 | +35.3% |
| Contains more Vitamin B2Vitamin B2 | +343.3% |
| Contains more Vitamin B3Vitamin B3 | +564.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +95.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +154.9% |
| Contains more CholineCholine | +115.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 0.29mg | 47% |
| Manganese | 0.696mg | 30% | |
| Copper | 0.463mg | 0.206mg | 29% |
| Polyunsaturated fat | 4.153g | 0.172g | 27% |
| Sodium | 580mg | 1mg | 25% |
| Fats | 14.2g | 0.4g | 21% |
| Saturated fat | 4.241g | 0.103g | 19% |
| Carbs | 72.7g | 20.49g | 17% |
| Calories | 433kcal | 105kcal | 16% |
| Vitamin B2 | 0.266mg | 0.06mg | 16% |
| Vitamin B3 | 2.858mg | 0.43mg | 15% |
| Monounsaturated fat | 4.865g | 0.035g | 12% |
| Fiber | 3.4g | 5.5g | 8% |
| Vitamin B5 | 0.381mg | 8% | |
| Folate | 47µg | 24µg | 6% |
| Vitamin B6 | 0.051mg | 0.13mg | 6% |
| Magnesium | 53mg | 32mg | 5% |
| Protein | 6.6g | 4.8g | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Phosphorus | 132mg | 104mg | 4% |
| Vitamin E | 0.72mg | 0.15mg | 4% |
| Vitamin B1 | 0.203mg | 0.15mg | 4% |
| Potassium | 210mg | 296mg | 3% |
| Choline | 14.3mg | 30.8mg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Zinc | 1.09mg | 1.4mg | 3% |
| Vitamin C | 0mg | 3.1mg | 3% |
| Selenium | 5.7µg | 4.5µg | 2% |
| Calcium | 31mg | 50mg | 2% |
| Vitamin K | 2.4µg | 0.8µg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 14.99g | N/A |
| Sugar | 37.43g | 7.78g | N/A |
| Vitamin A | 3µg | 5µg | 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 | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +37.5% |
| Contains more FatsFats | +3450% |
| Contains more CarbsCarbs | +254.8% |
| Contains more OtherOther | +17% |
| Contains more WaterWater | +1513.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +13800% |
| Contains more Poly. FatPolyunsaturated fat | +2314.5% |
| Contains less Sat. FatSaturated fat | -97.6% |
