Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Wafer
  5. Compare
  6. Wafer vs. Chard raw

Wafer vs. Chard raw — In-Depth Nutrition Comparison

Compare

The main differences between wafer and chard raw

  • Wafer is richer in copper, iron, vitamin B3, manganese, and vitamin B1, yet chard raw is richer in vitamin K, vitamin A, and vitamin C.
  • Daily need coverage for vitamin K for chard raw is 690% higher.
  • Wafer contains 141 times more saturated fat than chard raw. Wafer contains 4.241g of saturated fat, while chard raw contains 0.03g.
  • Chard raw has a lower glycemic index than wafer.

Food types used in this article are Cookies, chocolate wafers and Chard, swiss, raw.

Infographic

Wafer vs Chard raw 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
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more IronIron +122.8%
Contains more CopperCopper +158.7%
Contains more ZincZinc +202.8%
Contains more PhosphorusPhosphorus +187%
Contains more ManganeseManganese +90.2%
Contains more SeleniumSelenium +533.3%
Contains more MagnesiumMagnesium +52.8%
Contains more CalciumCalcium +64.5%
Contains more PotassiumPotassium +80.5%
Contains less SodiumSodium -63.3%

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +407.5%
Contains more Vitamin B2Vitamin B2 +195.6%
Contains more Vitamin B3Vitamin B3 +614.5%
Contains more Vitamin B5Vitamin B5 +121.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +235.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +10100%
Contains more Vitamin EVitamin E +162.5%
Contains more Vitamin B6Vitamin B6 +94.1%
Contains more Vitamin KVitamin K +34483.3%
Contains more CholineCholine +25.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Chard raw DV% diff.
Vitamin K 2.4µg 830µg 690%
Vitamin A 3µg 306µg 34%
Vitamin C 0mg 30mg 33%
Copper 0.463mg 0.179mg 32%
Iron 4.01mg 1.8mg 28%
Polyunsaturated fat 4.153g 0.07g 27%
Carbs 72.7g 3.74g 23%
Fats 14.2g 0.2g 22%
Calories 433kcal 19kcal 21%
Saturated fat 4.241g 0.03g 19%
Sodium 580mg 213mg 16%
Vitamin B3 2.858mg 0.4mg 15%
Vitamin B1 0.203mg 0.04mg 14%
Manganese 0.696mg 0.366mg 14%
Vitamin B2 0.266mg 0.09mg 14%
Monounsaturated fat 4.865g 0.04g 12%
Phosphorus 132mg 46mg 12%
Protein 6.6g 1.8g 10%
Selenium 5.7µg 0.9µg 9%
Vitamin E 0.72mg 1.89mg 8%
Folate 47µg 14µg 8%
Zinc 1.09mg 0.36mg 7%
Fiber 3.4g 1.6g 7%
Magnesium 53mg 81mg 7%
Potassium 210mg 379mg 5%
Vitamin B5 0.381mg 0.172mg 4%
Vitamin B6 0.051mg 0.099mg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Calcium 31mg 51mg 2%
Cholesterol 2mg 0mg 1%
Choline 14.3mg 18mg 1%
Net carbs 69.3g 2.14g N/A
Sugar 37.43g 1.1g N/A
Tryptophan 0.096mg 0.017mg 0%
Threonine 0.22mg 0.083mg 0%
Isoleucine 0.261mg 0.147mg 0%
Leucine 0.447mg 0.13mg 0%
Lysine 0.281mg 0.099mg 0%
Methionine 0.105mg 0.019mg 0%
Phenylalanine 0.308mg 0.11mg 0%
Valine 0.323mg 0.11mg 0%
Histidine 0.128mg 0.036mg 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
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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +266.7%
Contains more FatsFats +7000%
Contains more CarbsCarbs +1843.9%
Contains more OtherOther +25%
Contains more WaterWater +1959.1%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +12062.5%
Contains more Poly. FatPolyunsaturated fat +5832.9%
Contains less Sat. FatSaturated fat -99.3%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.