Wafer vs. Crouton — In-Depth Nutrition Comparison
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How are wafer and crouton different?
- Wafer is higher in copper, manganese, and magnesium; however, crouton is richer in selenium, vitamin B1, folate, vitamin B3, and fiber.
- Daily need coverage for selenium for crouton is 58% higher.
- Wafer contains 3 times more copper than crouton. While wafer contains 0.463mg of copper, crouton contains only 0.163mg.
- Crouton has less saturated fat.
- Wafer has a lower glycemic index (61) than crouton (72).
Cookies, chocolate wafers and Croutons, plain 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 MagnesiumMagnesium | +71% |
| Contains more PotassiumPotassium | +69.4% |
| Contains more CopperCopper | +184% |
| Contains more ZincZinc | +22.5% |
| Contains more PhosphorusPhosphorus | +14.8% |
| Contains less SodiumSodium | -16.9% |
| Contains more ManganeseManganese | +39.2% |
| Contains more CalciumCalcium | +145.2% |
| Contains more SeleniumSelenium | +557.9% |
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 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +96.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +206.9% |
| Contains more Vitamin B3Vitamin B3 | +90.3% |
| Contains more Vitamin B5Vitamin B5 | +12.6% |
| Contains more FolateFolate | +180.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 5.7µg | 37.5µg | 58% |
| Vitamin B1 | 0.203mg | 0.623mg | 35% |
| Copper | 0.463mg | 0.163mg | 33% |
| Folate | 47µg | 132µg | 21% |
| Polyunsaturated fat | 4.153g | 1.273g | 19% |
| Vitamin B3 | 2.858mg | 5.439mg | 16% |
| Saturated fat | 4.241g | 1.51g | 12% |
| Fats | 14.2g | 6.6g | 12% |
| Protein | 6.6g | 11.9g | 11% |
| Manganese | 0.696mg | 0.5mg | 9% |
| Fiber | 3.4g | 5.1g | 7% |
| Magnesium | 53mg | 31mg | 5% |
| Monounsaturated fat | 4.865g | 3.059g | 5% |
| Vitamin E | 0.72mg | 5% | |
| Sodium | 580mg | 698mg | 5% |
| Calcium | 31mg | 76mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Potassium | 210mg | 124mg | 3% |
| Phosphorus | 132mg | 115mg | 2% |
| Zinc | 1.09mg | 0.89mg | 2% |
| Vitamin B6 | 0.051mg | 0.026mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Calories | 433kcal | 407kcal | 1% |
| Vitamin B5 | 0.381mg | 0.429mg | 1% |
| Iron | 4.01mg | 4.08mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 68.4g | N/A |
| Carbs | 72.7g | 73.5g | 0% |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B2 | 0.266mg | 0.272mg | 0% |
| Tryptophan | 0.096mg | 0.14mg | 0% |
| Threonine | 0.22mg | 0.337mg | 0% |
| Isoleucine | 0.261mg | 0.456mg | 0% |
| Leucine | 0.447mg | 0.832mg | 0% |
| Lysine | 0.281mg | 0.278mg | 0% |
| Methionine | 0.105mg | 0.211mg | 0% |
| Phenylalanine | 0.308mg | 0.586mg | 0% |
| Valine | 0.323mg | 0.514mg | 0% |
| Histidine | 0.128mg | 0.255mg | 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
| Contains more FatsFats | +115.2% |
| Contains more ProteinProtein | +80.3% |
| Contains more WaterWater | +22.2% |
| Contains more OtherOther | +25% |
~equal in
Carbs
~73.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +59% |
| Contains more Poly. FatPolyunsaturated fat | +226.2% |
| Contains less Sat. FatSaturated fat | -64.4% |
