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Wafer vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between wafer and crackers?

  • Wafer is richer in copper and manganese, while crackers are higher in vitamin K, vitamin B1, phosphorus, vitamin E, vitamin B2, folate, vitamin B3, and calcium.
  • Crackers' daily need coverage for vitamin K is 56% higher.
  • Crackers have 4 times less copper than wafer. Wafer has 0.463mg of copper, while crackers have 0.104mg.

We used Cookies, chocolate wafers and Crackers, standard snack-type, regular types in this comparison.

Infographic

Wafer vs Crackers 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
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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +194.4%
Contains more PotassiumPotassium +78%
Contains more CopperCopper +345.2%
Contains more ZincZinc +122.4%
Contains less SodiumSodium -20.1%
Contains more ManganeseManganese +41.8%
Contains more CalciumCalcium +287.1%
Contains more PhosphorusPhosphorus +87.9%
Contains more SeleniumSelenium +17.5%
~equal in Iron ~4.03mg

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +49%
Contains more Vitamin EVitamin E +320.8%
Contains more Vitamin B1Vitamin B1 +104.9%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B3Vitamin B3 +52.3%
Contains more Vitamin B6Vitamin B6 +23.5%
Contains more Vitamin KVitamin K +2787.5%
Contains more FolateFolate +95.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.417mg

All nutrients comparison - raw data values

Nutrient Wafer Crackers DV% diff.
Polyunsaturated fat 4.153g 13.137g 60%
Vitamin K 2.4µg 69.3µg 56%
Copper 0.463mg 0.104mg 40%
Starch 49.69g 20%
Fats 14.2g 26.43g 19%
Vitamin B1 0.203mg 0.416mg 18%
Phosphorus 132mg 248mg 17%
Vitamin B2 0.266mg 0.456mg 15%
Vitamin E 0.72mg 3.03mg 15%
Folate 47µg 92µg 11%
Vitamin B3 2.858mg 4.352mg 9%
Calcium 31mg 120mg 9%
Manganese 0.696mg 0.491mg 9%
Magnesium 53mg 18mg 8%
Sodium 580mg 726mg 6%
Saturated fat 4.241g 5.562g 6%
Zinc 1.09mg 0.49mg 5%
Vitamin B12 0.09µg 0µg 4%
Fiber 3.4g 2.3g 4%
Monounsaturated fat 4.865g 6.553g 4%
Carbs 72.7g 61.3g 4%
Calories 433kcal 510kcal 4%
Potassium 210mg 118mg 3%
Caffeine 10mg 0mg 3%
Selenium 5.7µg 6.7µg 2%
Choline 14.3mg 9.6mg 1%
Vitamin B6 0.051mg 0.063mg 1%
Vitamin B5 0.381mg 0.417mg 1%
Cholesterol 2mg 0mg 1%
Protein 6.6g 6.64g 0%
Net carbs 69.3g 59g N/A
Iron 4.01mg 4.03mg 0%
Sugar 37.43g 8.18g N/A
Vitamin A 3µg 0µg 0%
Trans fat 1.076g N/A
Tryptophan 0.096mg 0.084mg 0%
Threonine 0.22mg 0.193mg 0%
Isoleucine 0.261mg 0.246mg 0%
Leucine 0.447mg 0.471mg 0%
Lysine 0.281mg 0.103mg 0%
Methionine 0.105mg 0.112mg 0%
Phenylalanine 0.308mg 0.331mg 0%
Valine 0.323mg 0.294mg 0%
Histidine 0.128mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g 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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more CarbsCarbs +18.6%
Contains more WaterWater +43.3%
Contains more FatsFats +86.1%
Contains more OtherOther +24.5%
~equal in Protein ~6.64g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -23.8%
Contains more Mono. FatMonounsaturated fat +34.7%
Contains more Poly. FatPolyunsaturated fat +216.3%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.