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  6. Wafer vs. Broad bean raw

Wafer vs. Broad bean raw — In-Depth Nutrition Comparison

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Significant differences between wafer and broad bean raw

  • Wafer has more iron, selenium, copper, and vitamin B1; however, broad bean raw is richer in vitamin K, folate, fiber, and vitamin A.
  • Broad bean raw covers your daily vitamin K needs 32% more than wafer.
  • Broad bean raw has 36 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while broad bean raw has 0.118g.
  • Broad bean raw has a higher glycemic index. The glycemic index of broad bean raw is 79, while the glycemic index of wafer is 61.

Specific food types used in this comparison are Cookies, chocolate wafers and Beans, fava, in pod, raw.

Infographic

Wafer vs Broad bean raw 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
4
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +60.6%
Contains more IronIron +158.7%
Contains more CopperCopper +15.2%
Contains more SeleniumSelenium +612.5%
Contains more CalciumCalcium +19.4%
Contains more PotassiumPotassium +58.1%
Contains less SodiumSodium -95.7%
~equal in Zinc ~1mg
~equal in Phosphorus ~129mg
~equal in Manganese ~0.661mg

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
5
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +52.6%
Contains more Vitamin B3Vitamin B3 +27.1%
Contains more Vitamin B5Vitamin B5 +69.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin EVitamin E +61.1%
Contains more Vitamin B6Vitamin B6 +103.9%
Contains more Vitamin KVitamin K +1604.2%
Contains more FolateFolate +214.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.29mg

All nutrients comparison - raw data values

Nutrient Wafer Broad bean raw DV% diff.
Vitamin K 2.4µg 40.9µg 32%
Iron 4.01mg 1.55mg 31%
Polyunsaturated fat 4.153g 0.342g 25%
Folate 47µg 148µg 25%
Sodium 580mg 25mg 24%
Fats 14.2g 0.73g 21%
Saturated fat 4.241g 0.118g 19%
Carbs 72.7g 17.63g 18%
Calories 433kcal 88kcal 17%
Fiber 3.4g 7.5g 16%
Monounsaturated fat 4.865g 0.104g 12%
Selenium 5.7µg 0.8µg 9%
Copper 0.463mg 0.402mg 7%
Vitamin B1 0.203mg 0.133mg 6%
Magnesium 53mg 33mg 5%
Potassium 210mg 332mg 4%
Vitamin B6 0.051mg 0.104mg 4%
Vitamin C 0mg 3.7mg 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin B3 2.858mg 2.249mg 4%
Choline 14.3mg 3%
Caffeine 10mg 0mg 3%
Vitamin E 0.72mg 1.16mg 3%
Protein 6.6g 7.92g 3%
Vitamin B5 0.381mg 0.225mg 3%
Vitamin B2 0.266mg 0.29mg 2%
Manganese 0.696mg 0.661mg 2%
Vitamin A 3µg 17µg 2%
Zinc 1.09mg 1mg 1%
Calcium 31mg 37mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 10.13g N/A
Sugar 37.43g 9.21g N/A
Phosphorus 132mg 129mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more FatsFats +1845.2%
Contains more CarbsCarbs +312.4%
Contains more OtherOther +78.6%
Contains more ProteinProtein +20%
Contains more WaterWater +1513.3%

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +4577.9%
Contains more Poly. FatPolyunsaturated fat +1114.3%
Contains less Sat. FatSaturated fat -97.2%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.