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  6. Wafer vs. Green bean raw

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

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How are wafer and green bean raw different?

  • Wafer is higher in copper, iron, manganese, phosphorus, and vitamin B3; however, green bean raw is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for copper for wafer is 44% higher.
  • Wafer contains 97 times more sodium than green bean raw. While wafer contains 580mg of sodium, green bean raw contains only 6mg.
  • Green bean raw has a lower glycemic index (20) than wafer (61).

Cookies, chocolate wafers and Beans, snap, green, raw are the varieties used in this article.

Infographic

Wafer vs Green 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
7
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% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +112%
Contains more IronIron +289.3%
Contains more CopperCopper +571%
Contains more ZincZinc +354.2%
Contains more PhosphorusPhosphorus +247.4%
Contains more ManganeseManganese +222.2%
Contains more SeleniumSelenium +850%
Contains more CalciumCalcium +19.4%
Contains less SodiumSodium -99%
~equal in Potassium ~211mg

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
7
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin EVitamin E +75.6%
Contains more Vitamin B1Vitamin B1 +147.6%
Contains more Vitamin B2Vitamin B2 +155.8%
Contains more Vitamin B3Vitamin B3 +289.4%
Contains more Vitamin B5Vitamin B5 +69.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +42.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin B6Vitamin B6 +176.5%
Contains more Vitamin KVitamin K +1691.7%
~equal in Vitamin D ~0µg
~equal in Choline ~15.3mg

All nutrients comparison - raw data values

Nutrient Wafer Green bean raw DV% diff.
Copper 0.463mg 0.069mg 44%
Iron 4.01mg 1.03mg 37%
Vitamin K 2.4µg 43µg 34%
Polyunsaturated fat 4.153g 0.113g 27%
Sodium 580mg 6mg 25%
Fats 14.2g 0.22g 22%
Carbs 72.7g 6.97g 22%
Manganese 0.696mg 0.216mg 21%
Calories 433kcal 31kcal 20%
Saturated fat 4.241g 0.05g 19%
Vitamin C 0mg 12.2mg 14%
Phosphorus 132mg 38mg 13%
Vitamin B3 2.858mg 0.734mg 13%
Monounsaturated fat 4.865g 0.01g 12%
Vitamin B2 0.266mg 0.104mg 12%
Protein 6.6g 1.83g 10%
Vitamin B1 0.203mg 0.082mg 10%
Selenium 5.7µg 0.6µg 9%
Zinc 1.09mg 0.24mg 8%
Magnesium 53mg 25mg 7%
Vitamin B6 0.051mg 0.141mg 7%
Vitamin A 3µg 35µg 4%
Vitamin B12 0.09µg 0µg 4%
Folate 47µg 33µg 4%
Fiber 3.4g 2.7g 3%
Vitamin B5 0.381mg 0.225mg 3%
Caffeine 10mg 0mg 3%
Vitamin E 0.72mg 0.41mg 2%
Fructose 1.39g 2%
Cholesterol 2mg 0mg 1%
Calcium 31mg 37mg 1%
Net carbs 69.3g 4.27g N/A
Potassium 210mg 211mg 0%
Sugar 37.43g 3.26g N/A
Starch 0.88g 0%
Choline 14.3mg 15.3mg 0%
Tryptophan 0.096mg 0.019mg 0%
Threonine 0.22mg 0.079mg 0%
Isoleucine 0.261mg 0.066mg 0%
Leucine 0.447mg 0.112mg 0%
Lysine 0.281mg 0.088mg 0%
Methionine 0.105mg 0.022mg 0%
Phenylalanine 0.308mg 0.067mg 0%
Valine 0.323mg 0.09mg 0%
Histidine 0.128mg 0.034mg 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
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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +260.7%
Contains more FatsFats +6354.5%
Contains more CarbsCarbs +943%
Contains more OtherOther +203%
Contains more WaterWater +1907.1%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +48550%
Contains more Poly. FatPolyunsaturated fat +3575.2%
Contains less Sat. FatSaturated fat -98.8%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.