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Wafer vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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A recap on the differences between wafer and chocolate chip cookie

  • Wafer is higher in iron, vitamin B3, copper, and vitamin B2, yet chocolate chip cookie is higher in vitamin A and selenium.
  • Chocolate chip cookie covers your daily saturated fat needs 49% more than wafer.
  • Wafer contains 2 times more vitamin B3 than chocolate chip cookie. While wafer contains 2.858mg of vitamin B3, chocolate chip cookie contains only 1.365mg.
  • The amount of sodium in chocolate chip cookie is lower.
  • The glycemic index of chocolate chip cookie is lower.

Food varieties used in this article are Cookies, chocolate wafers and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Wafer vs Chocolate chip cookie infographic
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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.
Wafer
4
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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more IronIron +61.7%
Contains more CopperCopper +19.9%
Contains more ZincZinc +16%
Contains more PhosphorusPhosphorus +32%
Contains more CalciumCalcium +22.6%
Contains less SodiumSodium -41.2%
Contains more SeleniumSelenium +96.5%
~equal in Magnesium ~55mg
~equal in Potassium ~221mg
~equal in Manganese ~0.663mg

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
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% 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% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +50.3%
Contains more Vitamin B3Vitamin B3 +109.4%
Contains more Vitamin B5Vitamin B5 +47.1%
Contains more Vitamin B12Vitamin B12 +12.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +42.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4533.3%
Contains more Vitamin B6Vitamin B6 +64.7%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.184mg

All nutrients comparison - raw data values

Nutrient Wafer Chocolate chip cookie DV% diff.
Saturated fat 4.241g 14.071g 45%
Cholesterol 2mg 70mg 23%
Fats 14.2g 28.4g 22%
Iron 4.01mg 2.48mg 19%
Vitamin A 3µg 139µg 15%
Fiber 3.4g 14%
Selenium 5.7µg 11.2µg 10%
Sodium 580mg 341mg 10%
Copper 0.463mg 0.386mg 9%
Vitamin B3 2.858mg 1.365mg 9%
Monounsaturated fat 4.865g 8.241g 8%
Vitamin B2 0.266mg 0.177mg 7%
Carbs 72.7g 58.2g 5%
Phosphorus 132mg 100mg 5%
Vitamin E 0.72mg 5%
Folate 47µg 33µg 4%
Choline 14.3mg 3%
Vitamin B6 0.051mg 0.084mg 3%
Polyunsaturated fat 4.153g 4.541g 3%
Caffeine 10mg 3%
Calories 433kcal 488kcal 3%
Vitamin B1 0.203mg 0.184mg 2%
Vitamin B5 0.381mg 0.259mg 2%
Vitamin K 2.4µg 2%
Protein 6.6g 5.7g 2%
Manganese 0.696mg 0.663mg 1%
Zinc 1.09mg 0.94mg 1%
Calcium 31mg 38mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 69.3g 58.2g N/A
Magnesium 53mg 55mg 0%
Potassium 210mg 221mg 0%
Sugar 37.43g N/A
Vitamin B12 0.09µg 0.08µg 0%
Tryptophan 0.096mg 0.072mg 0%
Threonine 0.22mg 0.191mg 0%
Isoleucine 0.261mg 0.224mg 0%
Leucine 0.447mg 0.391mg 0%
Lysine 0.281mg 0.214mg 0%
Methionine 0.105mg 0.106mg 0%
Phenylalanine 0.308mg 0.27mg 0%
Valine 0.323mg 0.279mg 0%
Histidine 0.128mg 0.123mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0.003g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +15.8%
Contains more CarbsCarbs +24.9%
Contains more FatsFats +100%
Contains more WaterWater +26.7%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
1
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -69.9%
Contains more Mono. FatMonounsaturated fat +69.4%
~equal in Polyunsaturated fat ~4.541g

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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 chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.