Wafer vs. Chocolate — In-Depth Nutrition Comparison
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How are wafer and chocolate different?
- Wafer is higher in vitamin B2, vitamin B1, and vitamin B3; however, chocolate is richer in copper, iron, manganese, magnesium, and fiber.
- Daily need coverage for saturated fat for chocolate is 71% higher.
- Wafer contains 24 times more sodium than chocolate. While wafer contains 580mg of sodium, chocolate contains only 24mg.
- Chocolate has a lower glycemic index (23) than wafer (61).
Cookies, chocolate wafers and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.
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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 SeleniumSelenium | +90% |
| Contains more MagnesiumMagnesium | +175.5% |
| Contains more CalciumCalcium | +80.6% |
| Contains more PotassiumPotassium | +166.2% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +122% |
| Contains more ZincZinc | +84.4% |
| Contains more PhosphorusPhosphorus | +56.1% |
| Contains less SodiumSodium | -95.9% |
| Contains more ManganeseManganese | +103.9% |
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 AVitamin A | +50% |
| Contains more Vitamin EVitamin E | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +712% |
| Contains more Vitamin B2Vitamin B2 | +432% |
| Contains more Vitamin B3Vitamin B3 | +294.2% |
| Contains more Vitamin B5Vitamin B5 | +28.3% |
| Contains more Vitamin B6Vitamin B6 | +21.4% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B12Vitamin B12 | +155.6% |
| Contains more Vitamin KVitamin K | +237.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +35.2% |
| Contains more CarbsCarbs | +18.8% |
| Contains more WaterWater | +363.9% |
| Contains more OtherOther | +17.6% |
| Contains more FatsFats | +120.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.1% |
| Contains more Poly. FatPolyunsaturated fat | +280.3% |
| Contains more Mono. FatMonounsaturated fat | +96.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 4.241g | 18.519g | 65% |
| Copper | 0.463mg | 1.028mg | 63% |
| Iron | 4.01mg | 8.02mg | 50% |
| Manganese | 0.696mg | 1.419mg | 31% |
| Fats | 14.2g | 31.28g | 26% |
| Sodium | 580mg | 24mg | 24% |
| Magnesium | 53mg | 146mg | 22% |
| Polyunsaturated fat | 4.153g | 1.092g | 20% |
| Vitamin B2 | 0.266mg | 0.05mg | 17% |
| Vitamin B1 | 0.203mg | 0.025mg | 15% |
| Fiber | 3.4g | 7g | 14% |
| Vitamin B3 | 2.858mg | 0.725mg | 13% |
| Folate | 47µg | 12% | |
| Monounsaturated fat | 4.865g | 9.54g | 12% |
| Phosphorus | 132mg | 206mg | 11% |
| Potassium | 210mg | 559mg | 10% |
| Zinc | 1.09mg | 2.01mg | 8% |
| Caffeine | 10mg | 43mg | 8% |
| Vitamin B12 | 0.09µg | 0.23µg | 6% |
| Calories | 433kcal | 546kcal | 6% |
| Selenium | 5.7µg | 3µg | 5% |
| Vitamin K | 2.4µg | 8.1µg | 5% |
| Carbs | 72.7g | 61.17g | 4% |
| Choline | 14.3mg | 3% | |
| Calcium | 31mg | 56mg | 3% |
| Protein | 6.6g | 4.88g | 3% |
| Cholesterol | 2mg | 8mg | 2% |
| Vitamin B5 | 0.381mg | 0.297mg | 2% |
| Vitamin B6 | 0.051mg | 0.042mg | 1% |
| Vitamin E | 0.72mg | 0.54mg | 1% |
| Net carbs | 69.3g | 54.17g | N/A |
| Sugar | 37.43g | 47.9g | N/A |
| Vitamin A | 3µg | 2µg | 0% |
| Trans fat | 0.112g | N/A | |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | 0.001g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.085g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.947g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
65%
116%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 6mg)
Which food is lower in Sugar?
Wafer is lower in Sugar (difference - 10.47g)
Which food is lower in Saturated fat?
Wafer is lower in Saturated fat (difference - 14.278g)
Which food is cheaper?
Wafer is cheaper (difference - $2)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food contains less Sodium?
Chocolate contains less Sodium (difference - 556mg)
Which food is lower in glycemic index?
Chocolate is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Chocolate is relatively richer in minerals