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  6. Wafer vs. Cauliflower

Wafer vs. Cauliflower — In-Depth Nutrition Comparison

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Important differences between wafer and cauliflower

  • Wafer has more copper, iron, manganese, vitamin B2, vitamin B3, vitamin B1, and phosphorus; however, cauliflower has more vitamin C.
  • Cauliflower's daily need coverage for vitamin C is 54% more.
  • Wafer has 33 times more saturated fat than cauliflower. Wafer has 4.241g of saturated fat, while cauliflower has 0.13g.

The food varieties used in the comparison are Cookies, chocolate wafers and Cauliflower, raw.

Infographic

Wafer vs Cauliflower 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
Wafer
8
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +253.3%
Contains more CalciumCalcium +40.9%
Contains more IronIron +854.8%
Contains more CopperCopper +1087.2%
Contains more ZincZinc +303.7%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +349%
Contains more SeleniumSelenium +850%
Contains more PotassiumPotassium +42.4%
Contains less SodiumSodium -94.8%

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
Wafer
6
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +306%
Contains more Vitamin B2Vitamin B2 +343.3%
Contains more Vitamin B3Vitamin B3 +463.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +75.1%
Contains more Vitamin B6Vitamin B6 +260.8%
Contains more Vitamin KVitamin K +545.8%
Contains more FolateFolate +21.3%
Contains more CholineCholine +209.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Cauliflower DV% diff.
Vitamin C 0mg 48.2mg 54%
Copper 0.463mg 0.039mg 47%
Iron 4.01mg 0.42mg 45%
Polyunsaturated fat 4.153g 0.031g 27%
Manganese 0.696mg 0.155mg 24%
Sodium 580mg 30mg 24%
Carbs 72.7g 4.97g 23%
Fats 14.2g 0.28g 21%
Calories 433kcal 25kcal 20%
Saturated fat 4.241g 0.13g 19%
Vitamin B2 0.266mg 0.06mg 16%
Vitamin B3 2.858mg 0.507mg 15%
Vitamin B1 0.203mg 0.05mg 13%
Phosphorus 132mg 44mg 13%
Monounsaturated fat 4.865g 0.034g 12%
Vitamin K 2.4µg 15.5µg 11%
Vitamin B6 0.051mg 0.184mg 10%
Protein 6.6g 1.92g 9%
Magnesium 53mg 15mg 9%
Selenium 5.7µg 0.6µg 9%
Zinc 1.09mg 0.27mg 7%
Vitamin B5 0.381mg 0.667mg 6%
Fiber 3.4g 2g 6%
Choline 14.3mg 44.3mg 5%
Vitamin E 0.72mg 0.08mg 4%
Vitamin B12 0.09µg 0µg 4%
Potassium 210mg 299mg 3%
Folate 47µg 57µg 3%
Caffeine 10mg 0mg 3%
Fructose 0.97g 1%
Calcium 31mg 22mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 2.97g N/A
Sugar 37.43g 1.91g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.02mg 0%
Threonine 0.22mg 0.076mg 0%
Isoleucine 0.261mg 0.071mg 0%
Leucine 0.447mg 0.106mg 0%
Lysine 0.281mg 0.217mg 0%
Methionine 0.105mg 0.02mg 0%
Phenylalanine 0.308mg 0.065mg 0%
Valine 0.323mg 0.125mg 0%
Histidine 0.128mg 0.056mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +243.8%
Contains more FatsFats +4971.4%
Contains more CarbsCarbs +1362.8%
Contains more OtherOther +163.2%
Contains more WaterWater +1946%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +14208.8%
Contains more Poly. FatPolyunsaturated fat +13296.8%
Contains less Sat. FatSaturated fat -96.9%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.