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Wafer vs. Chinese cuisine — In-Depth Nutrition Comparison

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Significant differences between wafer and chinese cuisine

  • Wafer has more copper, iron, manganese, vitamin B2, and vitamin B1; however, chinese cuisine is richer in vitamin K, vitamin A, vitamin B12, and vitamin C.
  • Wafer covers your daily copper needs 46% more than chinese cuisine.
  • Chinese cuisine has 6 times less vitamin B1 than wafer. Wafer has 0.203mg of vitamin B1, while chinese cuisine has 0.033mg.
  • Chinese cuisine contains less saturated fat.

Specific food types used in this comparison are Cookies, chocolate wafers and Restaurant, Chinese, beef and vegetables.

Infographic

Wafer vs Chinese cuisine 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
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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Contains more MagnesiumMagnesium +253.3%
Contains more CalciumCalcium +40.9%
Contains more IronIron +261.3%
Contains more CopperCopper +844.9%
Contains more PhosphorusPhosphorus +73.7%
Contains more ManganeseManganese +373.5%
Contains more ZincZinc +37.6%
Contains less SodiumSodium -29.5%
Contains more SeleniumSelenium +17.5%
~equal in Potassium ~204mg

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
3
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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Contains more Vitamin B1Vitamin B1 +515.2%
Contains more Vitamin B2Vitamin B2 +383.6%
Contains more Vitamin B3Vitamin B3 +116.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin EVitamin E +13.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +16.3%
Contains more Vitamin B6Vitamin B6 +215.7%
Contains more Vitamin B12Vitamin B12 +433.3%
Contains more Vitamin KVitamin K +2037.5%
Contains more CholineCholine +141.3%
~equal in Folate ~45µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Contains more FatsFats +167.9%
Contains more CarbsCarbs +897.3%
Contains more OtherOther +32.5%
Contains more WaterWater +1651.6%
~equal in Protein ~7.08g

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
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Contains more Mono. FatMonounsaturated fat +299.8%
Contains more Poly. FatPolyunsaturated fat +95%
Contains less Sat. FatSaturated fat -76.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Chinese cuisine DV% diff.
Copper 0.463mg 0.049mg 46%
Vitamin K 2.4µg 51.3µg 41%
Iron 4.01mg 1.11mg 36%
Manganese 0.696mg 0.147mg 24%
Carbs 72.7g 7.29g 22%
Calories 433kcal 105kcal 16%
Vitamin B12 0.09µg 0.48µg 16%
Vitamin B2 0.266mg 0.055mg 16%
Saturated fat 4.241g 0.978g 15%
Fats 14.2g 5.3g 14%
Vitamin B1 0.203mg 0.033mg 14%
Vitamin C 0mg 11.6mg 13%
Polyunsaturated fat 4.153g 2.13g 13%
Vitamin B3 2.858mg 1.32mg 10%
Monounsaturated fat 4.865g 1.217g 9%
Magnesium 53mg 15mg 9%
Vitamin B6 0.051mg 0.161mg 8%
Phosphorus 132mg 76mg 8%
Fiber 3.4g 1.5g 8%
Vitamin A 3µg 63µg 7%
Sodium 580mg 409mg 7%
Zinc 1.09mg 1.5mg 4%
Cholesterol 2mg 14mg 4%
Choline 14.3mg 34.5mg 4%
Caffeine 10mg 0mg 3%
Selenium 5.7µg 6.7µg 2%
Vitamin E 0.72mg 0.82mg 1%
Vitamin D 0µg 0.1µg 1%
Starch 1.82g 1%
Vitamin B5 0.381mg 0.443mg 1%
Protein 6.6g 7.08g 1%
Fructose 0.55g 1%
Calcium 31mg 22mg 1%
Folate 47µg 45µg 1%
Net carbs 69.3g 5.79g N/A
Vitamin D 0IU 3IU 0%
Potassium 210mg 204mg 0%
Sugar 37.43g 2.41g N/A
Trans fat 0.058g N/A
Tryptophan 0.096mg 0.083mg 0%
Threonine 0.22mg 0.313mg 0%
Isoleucine 0.261mg 0.314mg 0%
Leucine 0.447mg 0.525mg 0%
Lysine 0.281mg 0.552mg 0%
Methionine 0.105mg 0.158mg 0%
Phenylalanine 0.308mg 0.317mg 0%
Valine 0.323mg 0.327mg 0%
Histidine 0.128mg 0.207mg 0%
Omega-3 - EPA 0.003g 0.004g N/A
Omega-3 - DHA 0.002g 0.001g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0g 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Chinese cuisine
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Wafer
33%
Chinese cuisine
Minerals Daily Need Coverage Score
65%
Wafer
28%
Chinese cuisine

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 12mg)
Which food is lower in Sugar?
Chinese cuisine
Chinese cuisine is lower in Sugar (difference - 35.02g)
Which food contains less Sodium?
Chinese cuisine
Chinese cuisine contains less Sodium (difference - 171mg)
Which food is lower in Saturated fat?
Chinese cuisine
Chinese cuisine is lower in Saturated fat (difference - 3.263g)
Which food is lower in glycemic index?
Chinese cuisine
Chinese cuisine is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Chinese cuisine
Chinese cuisine is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.