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  6. Wafer vs. Chestnut

Wafer vs. Chestnut — In-Depth Nutrition Comparison

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How are Wafer and Chestnut different?

  • Wafer is richer in Iron, Vitamin B3, Vitamin B2, and Zinc, while Chestnut is higher in Vitamin C, Potassium, Vitamin B6, and Manganese.
  • Chestnut covers your daily need of Vitamin C 30% more than Wafer.
  • Wafer contains 21 times more Sodium than Chestnut. Wafer contains 580mg of Sodium, while Chestnut contains 27mg.

Cookies, chocolate wafers and Nuts, chestnuts, european, boiled and steamed types were used in this article.

Infographic

Wafer vs Chestnut 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
4
:
6
Chestnut
Chestnut
Contains more Iron +131.8%
Contains more Phosphorus +33.3%
Contains more Zinc +336%
Contains more Calcium +48.4%
Contains more Potassium +240.5%
Contains less Sodium -95.3%
Contains more Manganese +22.7%
Equal in Magnesium - 54
Equal in Copper - 0.472
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Chestnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 0%
Contains more Iron +131.8%
Contains more Phosphorus +33.3%
Contains more Zinc +336%
Contains more Calcium +48.4%
Contains more Potassium +240.5%
Contains less Sodium -95.3%
Contains more Manganese +22.7%
Equal in Magnesium - 54
Equal in Copper - 0.472

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
8
:
3
Chestnut
Chestnut
Contains more Vitamin B1 +37.2%
Contains more Vitamin B2 +155.8%
Contains more Vitamin B3 +291%
Contains more Vitamin B5 +20.6%
Contains more Folate +23.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +70%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +356.9%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Chestnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
Contains more Vitamin B1 +37.2%
Contains more Vitamin B2 +155.8%
Contains more Vitamin B3 +291%
Contains more Vitamin B5 +20.6%
Contains more Folate +23.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +70%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +356.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Chestnut
Chestnut
Contains more Protein +230%
Contains more Fats +929%
Contains more Carbs +161.9%
Contains more Other +181.7%
Contains more Water +1414.4%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Chestnut
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more Protein +230%
Contains more Fats +929%
Contains more Carbs +161.9%
Contains more Other +181.7%
Contains more Water +1414.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Chestnut
Chestnut
Contains more Monounsaturated Fat +922.1%
Contains more Polyunsaturated fat +662%
Contains less Saturated Fat -93.9%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Chestnut
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Contains more Monounsaturated Fat +922.1%
Contains more Polyunsaturated fat +662%
Contains less Saturated Fat -93.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Chestnut
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wafer Chestnut Opinion
Net carbs 69.3g 27.76g Wafer
Protein 6.6g 2g Wafer
Fats 14.2g 1.38g Wafer
Carbs 72.7g 27.76g Wafer
Calories 433kcal 131kcal Wafer
Sugar 37.43g Chestnut
Fiber 3.4g Wafer
Calcium 31mg 46mg Chestnut
Iron 4.01mg 1.73mg Wafer
Magnesium 53mg 54mg Chestnut
Phosphorus 132mg 99mg Wafer
Potassium 210mg 715mg Chestnut
Sodium 580mg 27mg Chestnut
Zinc 1.09mg 0.25mg Wafer
Copper 0.463mg 0.472mg Chestnut
Manganese 0.696mg 0.854mg Chestnut
Selenium 5.7µg Wafer
Vitamin A 10IU 17IU Chestnut
Vitamin A RAE 3µg 1µg Wafer
Vitamin E 0.72mg Wafer
Vitamin C 0mg 26.7mg Chestnut
Vitamin B1 0.203mg 0.148mg Wafer
Vitamin B2 0.266mg 0.104mg Wafer
Vitamin B3 2.858mg 0.731mg Wafer
Vitamin B5 0.381mg 0.316mg Wafer
Vitamin B6 0.051mg 0.233mg Chestnut
Folate 47µg 38µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg 0.022mg Wafer
Threonine 0.22mg 0.071mg Wafer
Isoleucine 0.261mg 0.079mg Wafer
Leucine 0.447mg 0.118mg Wafer
Lysine 0.281mg 0.118mg Wafer
Methionine 0.105mg 0.047mg Wafer
Phenylalanine 0.308mg 0.084mg Wafer
Valine 0.323mg 0.112mg Wafer
Histidine 0.128mg 0.055mg Wafer
Cholesterol 2mg 0mg Chestnut
Saturated Fat 4.241g 0.26g Chestnut
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 4.865g 0.476g Wafer
Polyunsaturated fat 4.153g 0.545g Wafer

Which food is preferable for your diet?

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

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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
22%
Wafer
22%
Chestnut
Minerals Daily Need Coverage Score
65%
Wafer
50%
Chestnut

Comparison summary

Which food is cheaper?
Wafer
Wafer is cheaper (difference - $3)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Chestnut
Chestnut contains less Sodium (difference - 553mg)
Which food is lower in Cholesterol?
Chestnut
Chestnut is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Chestnut
Chestnut is lower in Saturated Fat (difference - 3.981g)
Which food is lower in glycemic index?
Chestnut
Chestnut is lower in glycemic index (difference - 7)
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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.