Wafer vs. Cardamom — In-Depth Nutrition Comparison
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Summary of differences between wafer and cardamom
- Wafer has less manganese, iron, fiber, zinc, magnesium, calcium, potassium, and vitamin C than cardamom.
- Cardamom covers your daily need for manganese, 1187% more than wafer.
- Wafer has 32 times more sodium than cardamom. While wafer has 580mg of sodium, cardamom has only 18mg.
- The glycemic index of wafer is higher.
These are the specific foods used in this comparison Cookies, chocolate wafers and Spices, cardamom.
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 CopperCopper | +20.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +332.1% |
| Contains more CalciumCalcium | +1135.5% |
| Contains more PotassiumPotassium | +432.9% |
| Contains more IronIron | +248.4% |
| Contains more ZincZinc | +585.3% |
| Contains more PhosphorusPhosphorus | +34.8% |
| Contains less SodiumSodium | -96.9% |
| Contains more ManganeseManganese | +3923% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +46.2% |
| Contains more Vitamin B3Vitamin B3 | +159.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +351% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.696mg | 28mg | 1187% |
| Iron | 4.01mg | 13.97mg | 125% |
| Fiber | 3.4g | 28g | 98% |
| Zinc | 1.09mg | 7.47mg | 58% |
| Magnesium | 53mg | 229mg | 42% |
| Calcium | 31mg | 383mg | 35% |
| Potassium | 210mg | 1119mg | 27% |
| Polyunsaturated fat | 4.153g | 0.43g | 25% |
| Sodium | 580mg | 18mg | 24% |
| Vitamin C | 0mg | 21mg | 23% |
| Saturated fat | 4.241g | 0.68g | 16% |
| Vitamin B6 | 0.051mg | 0.23mg | 14% |
| Folate | 47µg | 12% | |
| Fats | 14.2g | 6.7g | 12% |
| Vitamin B3 | 2.858mg | 1.102mg | 11% |
| Monounsaturated fat | 4.865g | 0.87g | 10% |
| Selenium | 5.7µg | 10% | |
| Copper | 0.463mg | 0.383mg | 9% |
| Protein | 6.6g | 10.76g | 8% |
| Vitamin B5 | 0.381mg | 8% | |
| Phosphorus | 132mg | 178mg | 7% |
| Calories | 433kcal | 311kcal | 6% |
| Vitamin B2 | 0.266mg | 0.182mg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Cholesterol | 2mg | 0mg | 1% |
| Carbs | 72.7g | 68.47g | 1% |
| Net carbs | 69.3g | 40.47g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B1 | 0.203mg | 0.198mg | 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 | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +111.9% |
| Contains more ProteinProtein | +63% |
| Contains more WaterWater | +84% |
| Contains more OtherOther | +189.5% |
~equal in
Carbs
~68.47g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +459.2% |
| Contains more Poly. FatPolyunsaturated fat | +865.8% |
| Contains less Sat. FatSaturated fat | -84% |
