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Wafer vs. Chocolate cake — In-Depth Nutrition Comparison

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How are wafer and chocolate cake different?

  • Wafer is richer in iron, copper, manganese, vitamin B3, and fiber, while chocolate cake is higher in choline and selenium.
  • Wafer covers your daily need for iron, 30% more than chocolate cake.
  • Wafer contains 3 times more vitamin B3 than chocolate cake. Wafer contains 2.858mg of vitamin B3, while chocolate cake contains 1.137mg.
  • Chocolate cake is lower in sodium.
  • Wafer has a higher glycemic index (61) than chocolate cake (41).

Cookies, chocolate wafers and Cake, chocolate, prepared from recipe without frosting types were used in this article.

Infographic

Wafer vs Chocolate cake 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
7
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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Contains more MagnesiumMagnesium +65.6%
Contains more PotassiumPotassium +50%
Contains more IronIron +149.1%
Contains more CopperCopper +123.7%
Contains more ZincZinc +58%
Contains more PhosphorusPhosphorus +24.5%
Contains more ManganeseManganese +148.6%
Contains more CalciumCalcium +93.5%
Contains less SodiumSodium -45.7%
Contains more SeleniumSelenium +108.8%

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
9
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 0.67% 0% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +44%
Contains more Vitamin B2Vitamin B2 +24.9%
Contains more Vitamin B3Vitamin B3 +151.4%
Contains more Vitamin B5Vitamin B5 +25.3%
Contains more Vitamin B6Vitamin B6 +24.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +74.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B12Vitamin B12 +77.8%
Contains more CholineCholine +797.9%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wafer Chocolate cake DV% diff.
Iron 4.01mg 1.61mg 30%
Copper 0.463mg 0.207mg 28%
Choline 14.3mg 128.4mg 21%
Cholesterol 2mg 58mg 19%
Manganese 0.696mg 0.28mg 18%
Sodium 580mg 315mg 12%
Selenium 5.7µg 11.9µg 11%
Vitamin B3 2.858mg 1.137mg 11%
Polyunsaturated fat 4.153g 2.761g 9%
Fiber 3.4g 1.6g 7%
Carbs 72.7g 53.4g 6%
Vitamin B1 0.203mg 0.141mg 5%
Vitamin E 0.72mg 5%
Folate 47µg 27µg 5%
Saturated fat 4.241g 5.43g 5%
Magnesium 53mg 32mg 5%
Zinc 1.09mg 0.69mg 4%
Phosphorus 132mg 106mg 4%
Vitamin B2 0.266mg 0.213mg 4%
Vitamin B12 0.09µg 0.16µg 3%
Monounsaturated fat 4.865g 6.039g 3%
Caffeine 10mg 3%
Calories 433kcal 371kcal 3%
Protein 6.6g 5.3g 3%
Calcium 31mg 60mg 3%
Vitamin K 2.4µg 2%
Potassium 210mg 140mg 2%
Vitamin B5 0.381mg 0.304mg 2%
Fats 14.2g 15.1g 1%
Vitamin B6 0.051mg 0.041mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 69.3g 51.8g N/A
Sugar 37.43g N/A
Vitamin A 3µg 0%
Tryptophan 0.096mg 0.068mg 0%
Threonine 0.22mg 0.202mg 0%
Isoleucine 0.261mg 0.24mg 0%
Leucine 0.447mg 0.407mg 0%
Lysine 0.281mg 0.268mg 0%
Methionine 0.105mg 0.116mg 0%
Phenylalanine 0.308mg 0.265mg 0%
Valine 0.323mg 0.283mg 0%
Histidine 0.128mg 0.12mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0.005g N/A

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
5% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 g
Contains more ProteinProtein +24.5%
Contains more CarbsCarbs +36.1%
Contains more WaterWater +442.2%
~equal in Fats ~15.1g
~equal in Other ~1.8g

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
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 g
Contains less Sat. FatSaturated fat -21.9%
Contains more Poly. FatPolyunsaturated fat +50.4%
Contains more Mono. FatMonounsaturated fat +24.1%

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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. Chocolate cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.