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Wafer vs. Carrot cake — In-Depth Nutrition Comparison

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How are wafer and carrot cake different?

  • Wafer is higher in copper, iron, magnesium, zinc, and vitamin B2; however, carrot cake is richer in vitamin A, selenium, phosphorus, and calcium.
  • Daily need coverage for copper for wafer is 46% higher.
  • Wafer contains 7 times more magnesium than carrot cake. While wafer contains 53mg of magnesium, carrot cake contains only 8mg.
  • Carrot cake has less saturated fat.
  • Carrot cake has a lower glycemic index (37) than wafer (61).

Cookies, chocolate wafers and Cake, pudding-type, carrot, dry mix are the varieties used in this article.

Infographic

Wafer vs Carrot cake 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.
Wafer
6
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 5.7% 52% 15% 68% 17% 5.5% 106% 74% 69% 81%
Contains more MagnesiumMagnesium +562.5%
Contains more PotassiumPotassium +24.3%
Contains more IronIron +122.8%
Contains more CopperCopper +826%
Contains more ZincZinc +445%
Contains more ManganeseManganese +31.8%
Contains more CalciumCalcium +454.8%
Contains more PhosphorusPhosphorus +87.1%
Contains more SeleniumSelenium +161.4%
~equal in Sodium ~567mg

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
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 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 4% 32% 0% 0% 66% 39% 41% 18% 18% 5% 0% 50% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +56.5%
Contains more Vitamin B3Vitamin B3 +29.6%
Contains more Vitamin B5Vitamin B5 +29.6%
Contains more Vitamin B12Vitamin B12 +125%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3133.3%
Contains more Vitamin B1Vitamin B1 +30.5%
Contains more Vitamin B6Vitamin B6 +54.9%
Contains more FolateFolate +42.6%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wafer Carrot cake DV% diff.
Copper 0.463mg 0.05mg 46%
Iron 4.01mg 1.8mg 28%
Selenium 5.7µg 14.9µg 17%
Phosphorus 132mg 247mg 16%
Fiber 3.4g 14%
Calcium 31mg 172mg 14%
Saturated fat 4.241g 1.472g 13%
Magnesium 53mg 8mg 11%
Vitamin A 3µg 97µg 10%
Zinc 1.09mg 0.2mg 8%
Manganese 0.696mg 0.528mg 7%
Vitamin B2 0.266mg 0.17mg 7%
Fats 14.2g 9.8g 7%
Vitamin E 0.72mg 5%
Folate 47µg 67µg 5%
Vitamin B1 0.203mg 0.265mg 5%
Vitamin B3 2.858mg 2.205mg 4%
Choline 14.3mg 3%
Polyunsaturated fat 4.153g 3.702g 3%
Caffeine 10mg 3%
Protein 6.6g 5.1g 3%
Vitamin K 2.4µg 2%
Monounsaturated fat 4.865g 4.036g 2%
Carbs 72.7g 79.2g 2%
Vitamin B5 0.381mg 0.294mg 2%
Vitamin B6 0.051mg 0.079mg 2%
Vitamin B12 0.09µg 0.04µg 2%
Calories 433kcal 415kcal 1%
Sodium 580mg 567mg 1%
Vitamin C 0mg 1.2mg 1%
Potassium 210mg 169mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 79.2g N/A
Sugar 37.43g N/A
Tryptophan 0.096mg 0.061mg 0%
Threonine 0.22mg 0.149mg 0%
Isoleucine 0.261mg 0.186mg 0%
Leucine 0.447mg 0.336mg 0%
Lysine 0.281mg 0.142mg 0%
Methionine 0.105mg 0.083mg 0%
Phenylalanine 0.308mg 0.238mg 0%
Valine 0.323mg 0.212mg 0%
Histidine 0.128mg 0.109mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 10% 79% 4% 2%
Protein: 5.1 g
Fats: 9.8 g
Carbs: 79.2 g
Water: 3.6 g
Other: 2.3 g
Contains more ProteinProtein +29.4%
Contains more FatsFats +44.9%
Contains more WaterWater +25%
Contains more OtherOther +15%
~equal in Carbs ~79.2g

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
16% 44% 40%
Saturated fat: Sat. Fat 1.472 g
Monounsaturated fat: Mono. Fat 4.036 g
Polyunsaturated fat: Poly. Fat 3.702 g
Contains more Mono. FatMonounsaturated fat +20.5%
Contains more Poly. FatPolyunsaturated fat +12.2%
Contains less Sat. FatSaturated fat -65.3%

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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. Carrot cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174932/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.