Wafer vs. Brussels sprouts — In-Depth Nutrition Comparison
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A recap on differences between wafer and Brussels sprouts
- Wafer is higher in copper, iron, manganese, vitamin B2, and vitamin B3, yet Brussels sprouts are higher in vitamin K, vitamin C, and vitamin A.
- Brussels sprouts cover your daily vitamin K needs 146% more than wafer.
- Wafer contains 68 times more saturated fat than Brussels sprouts. While wafer contains 4.241g of saturated fat, Brussels sprouts contain only 0.062g.
Food varieties used in this article are Cookies, chocolate wafers and Brussels sprouts, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +130.4% |
| Contains more IronIron | +186.4% |
| Contains more CopperCopper | +561.4% |
| Contains more ZincZinc | +159.5% |
| Contains more PhosphorusPhosphorus | +91.3% |
| Contains more ManganeseManganese | +106.5% |
| Contains more SeleniumSelenium | +256.3% |
| Contains more CalciumCalcium | +35.5% |
| Contains more PotassiumPotassium | +85.2% |
| Contains less SodiumSodium | -95.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +46% |
| Contains more Vitamin B2Vitamin B2 | +195.6% |
| Contains more Vitamin B3Vitamin B3 | +283.6% |
| Contains more Vitamin B5Vitamin B5 | +23.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1166.7% |
| Contains more Vitamin EVitamin E | +22.2% |
| Contains more Vitamin B6Vitamin B6 | +329.4% |
| Contains more Vitamin KVitamin K | +7275% |
| Contains more FolateFolate | +29.8% |
| Contains more CholineCholine | +33.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 4.153g | 153g | 992% |
| Vitamin K | 2.4µg | 177µg | 146% |
| Vitamin C | 0mg | 85mg | 94% |
| Copper | 0.463mg | 0.07mg | 44% |
| Iron | 4.01mg | 1.4mg | 33% |
| Sodium | 580mg | 25mg | 24% |
| Fats | 14.2g | 0.3g | 21% |
| Carbs | 72.7g | 8.95g | 21% |
| Calories | 433kcal | 43kcal | 20% |
| Saturated fat | 4.241g | 0.062g | 19% |
| Manganese | 0.696mg | 0.337mg | 16% |
| Vitamin B2 | 0.266mg | 0.09mg | 14% |
| Vitamin B6 | 0.051mg | 0.219mg | 13% |
| Vitamin B3 | 2.858mg | 0.745mg | 13% |
| Monounsaturated fat | 4.865g | 0.023g | 12% |
| Phosphorus | 132mg | 69mg | 9% |
| Selenium | 5.7µg | 1.6µg | 7% |
| Magnesium | 53mg | 23mg | 7% |
| Zinc | 1.09mg | 0.42mg | 6% |
| Protein | 6.6g | 3.38g | 6% |
| Vitamin B1 | 0.203mg | 0.139mg | 5% |
| Potassium | 210mg | 389mg | 5% |
| Folate | 47µg | 61µg | 4% |
| Vitamin A | 3µg | 38µg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Fiber | 3.4g | 3.8g | 2% |
| Fructose | 0.93g | 1% | |
| Cholesterol | 2mg | 0mg | 1% |
| Choline | 14.3mg | 19.1mg | 1% |
| Vitamin B5 | 0.381mg | 0.309mg | 1% |
| Calcium | 31mg | 42mg | 1% |
| Vitamin E | 0.72mg | 0.88mg | 1% |
| Net carbs | 69.3g | 5.15g | N/A |
| Sugar | 37.43g | 2.2g | N/A |
| Tryptophan | 0.096mg | 0.037mg | 0% |
| Threonine | 0.22mg | 0.12mg | 0% |
| Isoleucine | 0.261mg | 0.132mg | 0% |
| Leucine | 0.447mg | 0.152mg | 0% |
| Lysine | 0.281mg | 0.154mg | 0% |
| Methionine | 0.105mg | 0.032mg | 0% |
| Phenylalanine | 0.308mg | 0.098mg | 0% |
| Valine | 0.323mg | 0.155mg | 0% |
| Histidine | 0.128mg | 0.076mg | 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
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
3.38 g
Fats:
0.3 g
Carbs:
8.95 g
Water:
86 g
Other:
1.37 g
| Contains more ProteinProtein | +95.3% |
| Contains more FatsFats | +4633.3% |
| Contains more CarbsCarbs | +712.3% |
| Contains more OtherOther | +46% |
| Contains more WaterWater | +1811.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
0.062 g
Monounsaturated fat:
Mono. Fat
0.023 g
Polyunsaturated fat:
Poly. Fat
153 g
| Contains more Mono. FatMonounsaturated fat | +21052.2% |
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Poly. FatPolyunsaturated fat | +3584.1% |
