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  6. Wafer vs. Beef Stroganoff

Wafer vs. Beef Stroganoff — In-Depth Nutrition Comparison

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What are the differences between wafer and beef Stroganoff?

  • Wafer is higher in copper, iron, vitamin B3, vitamin B1, vitamin B2, magnesium, phosphorus, and fiber, yet beef Stroganoff is higher in vitamin K and vitamin A.
  • Beef Stroganoff's daily need coverage for vitamin K is 84% more.
  • Wafer has 29 times more vitamin B3 than beef Stroganoff. While wafer has 2.858mg of vitamin B3, beef Stroganoff has only 0.1mg.

We used Cookies, chocolate wafers and Soup, beef stroganoff, canned, chunky style, ready-to-serve types in this article.

Infographic

Wafer vs Beef Stroganoff 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 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +2550%
Contains more CalciumCalcium +55%
Contains more PotassiumPotassium +50%
Contains more IronIron +355.7%
Contains more CopperCopper +363%
Contains more PhosphorusPhosphorus +164%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -25%
Contains more SeleniumSelenium +33.3%
~equal in Zinc ~1.1mg

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 0% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin EVitamin E +75.6%
Contains more Vitamin B1Vitamin B1 +407.5%
Contains more Vitamin B2Vitamin B2 +195.6%
Contains more Vitamin B3Vitamin B3 +2758%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more Vitamin B12Vitamin B12 +188.9%
Contains more Vitamin KVitamin K +4183.3%
Contains more FolateFolate +42.6%
Contains more CholineCholine +25.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Beef Stroganoff DV% diff.
Vitamin K 2.4µg 102.8µg 84%
Copper 0.463mg 0.1mg 40%
Iron 4.01mg 0.88mg 39%
Manganese 0.696mg 30%
Polyunsaturated fat 4.153g 0.246g 26%
Carbs 72.7g 9g 21%
Calories 433kcal 98kcal 17%
Vitamin B3 2.858mg 0.1mg 17%
Fats 14.2g 4.6g 15%
Vitamin B1 0.203mg 0.04mg 14%
Vitamin B2 0.266mg 0.09mg 14%
Magnesium 53mg 2mg 12%
Phosphorus 132mg 50mg 12%
Fiber 3.4g 0.6g 11%
Saturated fat 4.241g 2.324g 9%
Vitamin A 3µg 84µg 9%
Vitamin B5 0.381mg 8%
Monounsaturated fat 4.865g 1.556g 8%
Vitamin B12 0.09µg 0.26µg 7%
Sodium 580mg 435mg 6%
Cholesterol 2mg 21mg 6%
Folate 47µg 67µg 5%
Selenium 5.7µg 7.6µg 3%
Protein 6.6g 5.1g 3%
Caffeine 10mg 0mg 3%
Vitamin E 0.72mg 0.41mg 2%
Potassium 210mg 140mg 2%
Vitamin B6 0.051mg 0.06mg 1%
Calcium 31mg 20mg 1%
Choline 14.3mg 18mg 1%
Net carbs 69.3g 8.4g N/A
Sugar 37.43g 1.68g N/A
Zinc 1.09mg 1.1mg 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
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
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more ProteinProtein +29.4%
Contains more FatsFats +208.7%
Contains more CarbsCarbs +707.8%
Contains more OtherOther +42.9%
Contains more WaterWater +1675.6%

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
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains more Mono. FatMonounsaturated fat +212.7%
Contains more Poly. FatPolyunsaturated fat +1588.2%
Contains less Sat. FatSaturated fat -45.2%

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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. Beef Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.