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  6. Wafer vs. Plantain raw

Wafer vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between wafer and plantain raw

  • Wafer is richer in iron, copper, vitamin B2, phosphorus, and vitamin B3, yet plantain raw is richer in vitamin A, vitamin C, and vitamin B6.
  • Daily need coverage for iron for wafer is 43% higher.
  • Wafer contains 145 times more sodium than plantain raw. Wafer contains 580mg of sodium, while plantain raw contains 4mg.
  • Plantain raw has a lower glycemic index than wafer.

Food types used in this article are Cookies, chocolate wafers and Plantains, raw.

Infographic

Wafer vs Plantain raw 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
8
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +43.2%
Contains more CalciumCalcium +933.3%
Contains more IronIron +568.3%
Contains more CopperCopper +471.6%
Contains more ZincZinc +678.6%
Contains more PhosphorusPhosphorus +288.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +280%
Contains more PotassiumPotassium +137.6%
Contains less SodiumSodium -99.3%

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
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin EVitamin E +414.3%
Contains more Vitamin B1Vitamin B1 +290.4%
Contains more Vitamin B2Vitamin B2 +392.6%
Contains more Vitamin B3Vitamin B3 +316.6%
Contains more Vitamin B5Vitamin B5 +46.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +242.9%
Contains more FolateFolate +113.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1766.7%
Contains more Vitamin B6Vitamin B6 +486.3%
~equal in Vitamin D ~0µg
~equal in Choline ~13.5mg

All nutrients comparison - raw data values

Nutrient Wafer Plantain raw DV% diff.
Iron 4.01mg 0.6mg 43%
Copper 0.463mg 0.081mg 42%
Manganese 0.696mg 30%
Polyunsaturated fat 4.153g 0.069g 27%
Sodium 580mg 4mg 25%
Fats 14.2g 0.37g 21%
Vitamin C 0mg 18.4mg 20%
Saturated fat 4.241g 0.143g 19%
Vitamin B6 0.051mg 0.299mg 19%
Calories 433kcal 122kcal 16%
Vitamin B2 0.266mg 0.054mg 16%
Carbs 72.7g 31.89g 14%
Phosphorus 132mg 34mg 14%
Vitamin B3 2.858mg 0.686mg 14%
Vitamin B1 0.203mg 0.052mg 13%
Monounsaturated fat 4.865g 0.032g 12%
Protein 6.6g 1.3g 11%
Zinc 1.09mg 0.14mg 9%
Potassium 210mg 499mg 9%
Selenium 5.7µg 1.5µg 8%
Vitamin A 3µg 56µg 6%
Folate 47µg 22µg 6%
Vitamin E 0.72mg 0.14mg 4%
Magnesium 53mg 37mg 4%
Vitamin B12 0.09µg 0µg 4%
Fiber 3.4g 2.3g 4%
Calcium 31mg 3mg 3%
Caffeine 10mg 0mg 3%
Vitamin B5 0.381mg 0.26mg 2%
Cholesterol 2mg 0mg 1%
Vitamin K 2.4µg 0.7µg 1%
Net carbs 69.3g 29.59g N/A
Sugar 37.43g 15g N/A
Choline 14.3mg 13.5mg 0%
Tryptophan 0.096mg 0.015mg 0%
Threonine 0.22mg 0.034mg 0%
Isoleucine 0.261mg 0.036mg 0%
Leucine 0.447mg 0.059mg 0%
Lysine 0.281mg 0.06mg 0%
Methionine 0.105mg 0.017mg 0%
Phenylalanine 0.308mg 0.044mg 0%
Valine 0.323mg 0.046mg 0%
Histidine 0.128mg 0.064mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +407.7%
Contains more FatsFats +3737.8%
Contains more CarbsCarbs +128%
Contains more OtherOther +72.4%
Contains more WaterWater +1350.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +15103.1%
Contains more Poly. FatPolyunsaturated fat +5918.8%
Contains less Sat. FatSaturated fat -96.6%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.