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  6. Wafer vs. Beefsteak raw

Wafer vs. Beefsteak raw — In-Depth Nutrition Comparison

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Differences between wafer and beefsteak raw

  • Wafer has more copper, iron, and fiber, while beefsteak raw has more vitamin B12, selenium, zinc, vitamin B6, and vitamin B3.
  • Beefsteak raw's daily need coverage for vitamin B12 is 108% higher.
  • The amount of sodium in beefsteak raw is lower.
  • Beefsteak raw has a lower glycemic index. The glycemic index of beefsteak raw is 0, while the glycemic index of wafer is 61.

The food types used in this comparison are Cookies, chocolate wafers and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw.

Infographic

Wafer vs Beefsteak 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
5
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% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +112%
Contains more CalciumCalcium +520%
Contains more IronIron +100.5%
Contains more CopperCopper +486.1%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +78.6%
Contains more ZincZinc +386.2%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -90.5%
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.
Wafer
Wafer
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% 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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +170.7%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +60%
Contains more FolateFolate +1466.7%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +76.6%
Contains more Vitamin B6Vitamin B6 +964.7%
Contains more Vitamin B12Vitamin B12 +2888.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wafer Beefsteak raw DV% diff.
Vitamin B12 0.09µg 2.69µg 108%
Copper 0.463mg 0.079mg 43%
Selenium 5.7µg 27.9µg 40%
Zinc 1.09mg 5.3mg 38%
Vitamin B6 0.051mg 0.543mg 38%
Protein 6.6g 21.38g 30%
Manganese 0.696mg 30%
Polyunsaturated fat 4.153g 0.189g 26%
Iron 4.01mg 2mg 25%
Carbs 72.7g 0g 24%
Sodium 580mg 55mg 23%
Cholesterol 2mg 67mg 22%
Calories 433kcal 134kcal 15%
Fiber 3.4g 0g 14%
Fats 14.2g 5.36g 14%
Vitamin B3 2.858mg 5.048mg 14%
Phosphorus 132mg 220mg 13%
Folate 47µg 3µg 11%
Saturated fat 4.241g 1.875g 11%
Vitamin B1 0.203mg 0.075mg 11%
Vitamin B5 0.381mg 8%
Magnesium 53mg 25mg 7%
Vitamin B2 0.266mg 0.182mg 6%
Monounsaturated fat 4.865g 2.354g 6%
Potassium 210mg 375mg 5%
Vitamin E 0.72mg 5%
Caffeine 10mg 0mg 3%
Calcium 31mg 5mg 3%
Choline 14.3mg 3%
Vitamin D 0µg 0.1µg 1%
Vitamin K 2.4µg 1.5µg 1%
Net carbs 69.3g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 37.43g 0g N/A
Vitamin A 3µg 2µg 0%
Trans fat 0.253g N/A
Tryptophan 0.096mg 0.262mg 0%
Threonine 0.22mg 1.099mg 0%
Isoleucine 0.261mg 1.09mg 0%
Leucine 0.447mg 2.011mg 0%
Lysine 0.281mg 2.247mg 0%
Methionine 0.105mg 0.621mg 0%
Phenylalanine 0.308mg 0.931mg 0%
Valine 0.323mg 1.152mg 0%
Histidine 0.128mg 0.868mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +164.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +506.1%
Contains more ProteinProtein +223.9%
Contains more WaterWater +1520.7%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +106.7%
Contains more Poly. FatPolyunsaturated fat +2097.4%
Contains less Sat. FatSaturated fat -55.8%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.