Wafer vs. Bean raw — In-Depth Nutrition Comparison
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How are wafer and bean raw different?
- Bean raw has more folate, fiber, copper, vitamin B1, selenium, phosphorus, potassium, vitamin B6, and magnesium than wafer.
- Daily need coverage for folate for bean raw is 120% higher.
- Wafer contains 48 times more sodium than bean raw. While wafer contains 580mg of sodium, bean raw contains only 12mg.
- Bean raw has a lower glycemic index (33) than wafer (61).
Cookies, chocolate wafers and Beans, pinto, mature seeds, raw are the varieties used in this article.
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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 | +232.1% |
| Contains more CalciumCalcium | +264.5% |
| Contains more PotassiumPotassium | +563.3% |
| Contains more IronIron | +26.4% |
| Contains more CopperCopper | +92.9% |
| Contains more ZincZinc | +109.2% |
| Contains more PhosphorusPhosphorus | +211.4% |
| Contains less SodiumSodium | -97.9% |
| Contains more ManganeseManganese | +64.9% |
| Contains more SeleniumSelenium | +389.5% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +242.9% |
| Contains more Vitamin B2Vitamin B2 | +25.5% |
| Contains more Vitamin B3Vitamin B3 | +143.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +251.2% |
| Contains more Vitamin B5Vitamin B5 | +106% |
| Contains more Vitamin B6Vitamin B6 | +829.4% |
| Contains more Vitamin KVitamin K | +133.3% |
| Contains more FolateFolate | +1017% |
| Contains more CholineCholine | +362.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 47µg | 525µg | 120% |
| Copper | 0.463mg | 0.893mg | 48% |
| Fiber | 3.4g | 15.5g | 48% |
| Vitamin B1 | 0.203mg | 0.713mg | 43% |
| Phosphorus | 132mg | 411mg | 40% |
| Selenium | 5.7µg | 27.9µg | 40% |
| Potassium | 210mg | 1393mg | 35% |
| Vitamin B6 | 0.051mg | 0.474mg | 33% |
| Protein | 6.6g | 21.42g | 30% |
| Magnesium | 53mg | 176mg | 29% |
| Polyunsaturated fat | 4.153g | 0.407g | 25% |
| Sodium | 580mg | 12mg | 25% |
| Manganese | 0.696mg | 1.148mg | 20% |
| Fats | 14.2g | 1.23g | 20% |
| Saturated fat | 4.241g | 0.235g | 18% |
| Starch | 34.17g | 14% | |
| Iron | 4.01mg | 5.07mg | 13% |
| Monounsaturated fat | 4.865g | 0.229g | 12% |
| Zinc | 1.09mg | 2.28mg | 11% |
| Vitamin B3 | 2.858mg | 1.174mg | 11% |
| Choline | 14.3mg | 66.2mg | 9% |
| Vitamin B5 | 0.381mg | 0.785mg | 8% |
| Calcium | 31mg | 113mg | 8% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Calories | 433kcal | 347kcal | 4% |
| Vitamin B2 | 0.266mg | 0.212mg | 4% |
| Vitamin E | 0.72mg | 0.21mg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Carbs | 72.7g | 62.55g | 3% |
| Vitamin K | 2.4µg | 5.6µg | 3% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 47.05g | N/A |
| Sugar | 37.43g | 2.11g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.096mg | 0.237mg | 0% |
| Threonine | 0.22mg | 0.81mg | 0% |
| Isoleucine | 0.261mg | 0.871mg | 0% |
| Leucine | 0.447mg | 1.558mg | 0% |
| Lysine | 0.281mg | 1.356mg | 0% |
| Methionine | 0.105mg | 0.259mg | 0% |
| Phenylalanine | 0.308mg | 1.095mg | 0% |
| Valine | 0.323mg | 0.998mg | 0% |
| Histidine | 0.128mg | 0.556mg | 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 FatsFats | +1054.5% |
| Contains more CarbsCarbs | +16.2% |
| Contains more ProteinProtein | +224.5% |
| Contains more WaterWater | +151.8% |
| Contains more OtherOther | +73.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2024.5% |
| Contains more Poly. FatPolyunsaturated fat | +920.4% |
| Contains less Sat. FatSaturated fat | -94.5% |