Wafer vs. Cereal — In-Depth Nutrition Comparison
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A recap on differences between wafer and cereal
- Wafer is higher in copper, yet cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C.
- Cereal covers your daily vitamin B1 needs 507% more than wafer.
- Wafer contains 16 times more saturated fat than cereal. While wafer contains 4.241g of saturated fat, cereal contains only 0.26g.
Food varieties used in this article are Cookies, chocolate wafers and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).
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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 | +178.9% |
| Contains more CalciumCalcium | +210% |
| Contains more PotassiumPotassium | +100% |
| Contains more CopperCopper | +238% |
| Contains more PhosphorusPhosphorus | +71.4% |
| Contains less SodiumSodium | -27% |
| Contains more IronIron | +749.4% |
| Contains more ZincZinc | +597.2% |
| Contains more ManganeseManganese | +13.5% |
| Contains more SeleniumSelenium | +10.5% |
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 EVitamin E | +800% |
| Contains more Vitamin B5Vitamin B5 | +68.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +27033.3% |
| Contains more Vitamin B1Vitamin B1 | +2997.5% |
| Contains more Vitamin B2Vitamin B2 | +1354.9% |
| Contains more Vitamin B3Vitamin B3 | +936.4% |
| Contains more Vitamin B6Vitamin B6 | +11637.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.203mg | 6.288mg | 507% |
| Vitamin B6 | 0.051mg | 5.986mg | 457% |
| Iron | 4.01mg | 34.06mg | 376% |
| Vitamin B2 | 0.266mg | 3.87mg | 277% |
| Vitamin B3 | 2.858mg | 29.62mg | 167% |
| Vitamin A | 3µg | 814µg | 90% |
| Zinc | 1.09mg | 7.6mg | 59% |
| Vitamin C | 0mg | 38.5mg | 43% |
| Copper | 0.463mg | 0.137mg | 36% |
| Polyunsaturated fat | 4.153g | 0.354g | 25% |
| Fats | 14.2g | 1.08g | 20% |
| Saturated fat | 4.241g | 0.26g | 18% |
| Folate | 47µg | 12% | |
| Monounsaturated fat | 4.865g | 0.204g | 12% |
| Sodium | 580mg | 795mg | 9% |
| Fiber | 3.4g | 1.4g | 8% |
| Phosphorus | 132mg | 77mg | 8% |
| Magnesium | 53mg | 19mg | 8% |
| Carbs | 72.7g | 86.85g | 5% |
| Vitamin E | 0.72mg | 0.08mg | 4% |
| Manganese | 0.696mg | 0.79mg | 4% |
| Vitamin B12 | 0.09µg | 4% | |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Calories | 433kcal | 378kcal | 3% |
| Vitamin B5 | 0.381mg | 0.226mg | 3% |
| Potassium | 210mg | 105mg | 3% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Calcium | 31mg | 10mg | 2% |
| Selenium | 5.7µg | 6.3µg | 1% |
| Cholesterol | 2mg | 1% | |
| Protein | 6.6g | 6.06g | 1% |
| Net carbs | 69.3g | 85.45g | N/A |
| Sugar | 37.43g | 10.35g | N/A |
| Tryptophan | 0.096mg | 0.066mg | 0% |
| Threonine | 0.22mg | 0.241mg | 0% |
| Isoleucine | 0.261mg | 0.26mg | 0% |
| Leucine | 0.447mg | 0.767mg | 0% |
| Lysine | 0.281mg | 0.113mg | 0% |
| Methionine | 0.105mg | 0.13mg | 0% |
| Phenylalanine | 0.308mg | 0.365mg | 0% |
| Valine | 0.323mg | 0.344mg | 0% |
| Histidine | 0.128mg | 0.162mg | 0% |
| Fructose | 0.26g | 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
| Contains more FatsFats | +1214.8% |
| Contains more WaterWater | +19% |
| Contains more CarbsCarbs | +19.5% |
| Contains more OtherOther | +11.5% |
~equal in
Protein
~6.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2284.8% |
| Contains more Poly. FatPolyunsaturated fat | +1073.2% |
| Contains less Sat. FatSaturated fat | -93.9% |
