Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wafer vs. Castanea crenata — In-Depth Nutrition Comparison

Compare

How are wafer and castanea crenata different?

  • Wafer is higher in iron, phosphorus, and vitamin B3; however, castanea crenata is richer in manganese, vitamin C, vitamin B6, vitamin B1, and copper.
  • Daily need coverage for manganese for castanea crenata is 39% higher.
  • Wafer contains 54 times more saturated fat than castanea crenata. While wafer contains 4.241g of saturated fat, castanea crenata contains only 0.078g.

Cookies, chocolate wafers and Nuts, chestnuts, japanese, raw are the varieties used in this article.

Infographic

Wafer vs Castanea crenata 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
3
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 35% 9.3% 29% 54% 187% 30% 31% 1.8% 208% 0%
Contains more IronIron +176.6%
Contains more PhosphorusPhosphorus +83.3%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +56.7%
Contains more CopperCopper +21.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +128.6%
~equal in Magnesium ~49mg
~equal in Calcium ~31mg
~equal in Zinc ~1.1mg

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
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 88% 0.67% 0% 0% 86% 38% 28% 12% 65% 0% 0% 35% 0%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +63.2%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B5Vitamin B5 +85%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +69.5%
Contains more Vitamin B6Vitamin B6 +454.9%
~equal in Vitamin D ~0µg
~equal in Folate ~47µg

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
2% 35% 61%
Protein: 2.25 g
Fats: 0.53 g
Carbs: 34.91 g
Water: 61.41 g
Other: 0.9 g
Contains more ProteinProtein +193.3%
Contains more FatsFats +2579.2%
Contains more CarbsCarbs +108.2%
Contains more OtherOther +122.2%
Contains more WaterWater +1264.7%

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
16% 56% 28%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.278 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains more Mono. FatMonounsaturated fat +1650%
Contains more Poly. FatPolyunsaturated fat +2909.4%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Castanea crenata
Lower in price ok
Rich in vitamins 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 minerals Equal

All nutrients comparison - raw data values

Nutrient Wafer Castanea crenata DV% diff.
Manganese 0.696mg 1.591mg 39%
Iron 4.01mg 1.45mg 32%
Vitamin C 0mg 26.3mg 29%
Polyunsaturated fat 4.153g 0.138g 27%
Sodium 580mg 14mg 25%
Fats 14.2g 0.53g 21%
Saturated fat 4.241g 0.078g 19%
Vitamin B6 0.051mg 0.283mg 18%
Calories 433kcal 154kcal 14%
Fiber 3.4g 14%
Carbs 72.7g 34.91g 13%
Vitamin B1 0.203mg 0.344mg 12%
Monounsaturated fat 4.865g 0.278g 11%
Copper 0.463mg 0.562mg 11%
Selenium 5.7µg 10%
Phosphorus 132mg 72mg 9%
Protein 6.6g 2.25g 9%
Vitamin B3 2.858mg 1.5mg 8%
Vitamin B2 0.266mg 0.163mg 8%
Vitamin E 0.72mg 5%
Potassium 210mg 329mg 4%
Vitamin B5 0.381mg 0.206mg 4%
Vitamin B12 0.09µg 0µg 4%
Choline 14.3mg 3%
Caffeine 10mg 3%
Vitamin K 2.4µg 2%
Cholesterol 2mg 0mg 1%
Magnesium 53mg 49mg 1%
Net carbs 69.3g 34.91g N/A
Calcium 31mg 31mg 0%
Sugar 37.43g N/A
Zinc 1.09mg 1.1mg 0%
Vitamin A 3µg 2µg 0%
Folate 47µg 47µg 0%
Tryptophan 0.096mg 0.032mg 0%
Threonine 0.22mg 0.09mg 0%
Isoleucine 0.261mg 0.111mg 0%
Leucine 0.447mg 0.139mg 0%
Lysine 0.281mg 0.147mg 0%
Methionine 0.105mg 0.054mg 0%
Phenylalanine 0.308mg 0.088mg 0%
Valine 0.323mg 0.134mg 0%
Histidine 0.128mg 0.056mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Which food is preferable for your diet?

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

People also compare

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
27%
Castanea crenata
Minerals Daily Need Coverage Score
65%
Wafer
59%
Castanea crenata

Comparison summary

Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.6)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Castanea crenata
Castanea crenata is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Castanea crenata
Castanea crenata is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Castanea crenata
Castanea crenata contains less Sodium (difference - 566mg)
Which food is lower in Saturated fat?
Castanea crenata
Castanea crenata is lower in Saturated fat (difference - 4.163g)
Which food is lower in glycemic index?
Castanea crenata
Castanea crenata is lower in glycemic index (difference - 61)
Which food is richer in minerals?
?
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. Castanea crenata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169413/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.