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Wafer vs. Rapini — In-Depth Nutrition Comparison

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Summary of differences between wafer and rapini

  • Wafer has more copper, iron, manganese, vitamin B2, and vitamin B3; however, rapini is higher in vitamin K, vitamin A, and vitamin C.
  • Rapini covers your daily need for vitamin K, 185% more than wafer.
  • Wafer has 85 times more saturated fat than rapini. While wafer has 4.241g of saturated fat, rapini has only 0.05g.
  • The glycemic index of wafer is higher.

These are the specific foods used in this comparison Cookies, chocolate wafers and Broccoli raab, raw.

Infographic

Wafer vs Rapini 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
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%
Rapini
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +140.9%
Contains more IronIron +87.4%
Contains more CopperCopper +1002.4%
Contains more ZincZinc +41.6%
Contains more PhosphorusPhosphorus +80.8%
Contains more ManganeseManganese +76.2%
Contains more SeleniumSelenium +470%
Contains more CalciumCalcium +248.4%
Contains less SodiumSodium -94.3%
~equal in Potassium ~196mg

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
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%
Rapini
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B1Vitamin B1 +25.3%
Contains more Vitamin B2Vitamin B2 +106.2%
Contains more Vitamin B3Vitamin B3 +134.1%
Contains more Vitamin B5Vitamin B5 +18.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4266.7%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B6Vitamin B6 +235.3%
Contains more Vitamin KVitamin K +9233.3%
Contains more FolateFolate +76.6%
Contains more CholineCholine +28%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +108.2%
Contains more FatsFats +2798%
Contains more CarbsCarbs +2450.9%
Contains more OtherOther +112.8%
Contains more WaterWater +1956.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +18611.5%
Contains more Poly. FatPolyunsaturated fat +3094.6%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Rapini
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer Rapini DV% diff.
Vitamin K 2.4µg 224µg 185%
Copper 0.463mg 0.042mg 47%
Polyunsaturated fat 4.153g 0.13g 27%
Sodium 580mg 33mg 24%
Carbs 72.7g 2.85g 23%
Iron 4.01mg 2.14mg 23%
Vitamin C 0mg 20.2mg 22%
Calories 433kcal 22kcal 21%
Fats 14.2g 0.49g 21%
Saturated fat 4.241g 0.05g 19%
Vitamin A 3µg 131µg 14%
Manganese 0.696mg 0.395mg 13%
Monounsaturated fat 4.865g 0.026g 12%
Vitamin B2 0.266mg 0.129mg 11%
Vitamin B3 2.858mg 1.221mg 10%
Folate 47µg 83µg 9%
Vitamin B6 0.051mg 0.171mg 9%
Selenium 5.7µg 1µg 9%
Phosphorus 132mg 73mg 8%
Calcium 31mg 108mg 8%
Protein 6.6g 3.17g 7%
Magnesium 53mg 22mg 7%
Vitamin E 0.72mg 1.62mg 6%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Fiber 3.4g 2.7g 3%
Zinc 1.09mg 0.77mg 3%
Vitamin B1 0.203mg 0.162mg 3%
Vitamin B5 0.381mg 0.322mg 1%
Choline 14.3mg 18.3mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 0.15g N/A
Potassium 210mg 196mg 0%
Sugar 37.43g 0.38g N/A
Tryptophan 0.096mg 0.043mg 0%
Threonine 0.22mg 0.106mg 0%
Isoleucine 0.261mg 0.104mg 0%
Leucine 0.447mg 0.17mg 0%
Lysine 0.281mg 0.198mg 0%
Methionine 0.105mg 0.048mg 0%
Phenylalanine 0.308mg 0.128mg 0%
Valine 0.323mg 0.153mg 0%
Histidine 0.128mg 0.066mg 0%
Fructose 0.17g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
Wafer
71%
Rapini
Minerals Daily Need Coverage Score
65%
Wafer
27%
Rapini

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 37.05g)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 547mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 4.191g)
Which food is lower in glycemic index?
Rapini
Rapini is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.