Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Wafer
  5. Compare
  6. Wafer vs. Egg white

Wafer vs. Egg white — In-Depth Nutrition Comparison

Compare

Differences between Wafer and Egg white

  • Wafer has more Iron, Copper, Manganese, Vitamin B3, Phosphorus, Vitamin B1, and Fiber, while Egg white has more Selenium.
  • Wafer's daily need coverage for Iron is 49% higher.

The food types used in this comparison are Cookies, chocolate wafers and Egg, white, raw, fresh.

Infographic

Wafer vs Egg white 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
:
2
Egg white
Egg white
Contains more Calcium +342.9%
Contains more Iron +4912.5%
Contains more Magnesium +381.8%
Contains more Phosphorus +780%
Contains more Potassium +28.8%
Contains more Zinc +3533.3%
Contains more Copper +1913%
Contains more Manganese +6227.3%
Contains less Sodium -71.4%
Contains more Selenium +250.9%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Egg white
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 3% 8% 7% 15% 22% 1% 8% 2% 110%
Contains more Calcium +342.9%
Contains more Iron +4912.5%
Contains more Magnesium +381.8%
Contains more Phosphorus +780%
Contains more Potassium +28.8%
Contains more Zinc +3533.3%
Contains more Copper +1913%
Contains more Manganese +6227.3%
Contains less Sodium -71.4%
Contains more Selenium +250.9%

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.
Wafer
Wafer
8
:
1
Egg white
Egg white
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +4975%
Contains more Vitamin B3 +2621.9%
Contains more Vitamin B5 +100.5%
Contains more Vitamin B6 +920%
Contains more Folate +1075%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +65%
Equal in Vitamin B12 - 0.09
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Egg white
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 102% 2% 12% 2% 3% 12% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +4975%
Contains more Vitamin B3 +2621.9%
Contains more Vitamin B5 +100.5%
Contains more Vitamin B6 +920%
Contains more Folate +1075%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +65%
Equal in Vitamin B12 - 0.09

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
:
2
Egg white
Egg white
Contains more Fats +8252.9%
Contains more Carbs +9858.9%
Contains more Other +217.5%
Contains more Protein +65.2%
Contains more Water +1846%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Egg white
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more Fats +8252.9%
Contains more Carbs +9858.9%
Contains more Other +217.5%
Contains more Protein +65.2%
Contains more Water +1846%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Egg white
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Wafer Egg white Opinion
Net carbs 69.3g 0.73g Wafer
Protein 6.6g 10.9g Egg white
Fats 14.2g 0.17g Wafer
Carbs 72.7g 0.73g Wafer
Calories 433kcal 52kcal Wafer
Fructose 0.07g Egg white
Sugar 37.43g 0.71g Egg white
Fiber 3.4g 0g Wafer
Calcium 31mg 7mg Wafer
Iron 4.01mg 0.08mg Wafer
Magnesium 53mg 11mg Wafer
Phosphorus 132mg 15mg Wafer
Potassium 210mg 163mg Wafer
Sodium 580mg 166mg Egg white
Zinc 1.09mg 0.03mg Wafer
Copper 0.463mg 0.023mg Wafer
Manganese 0.696mg 0.011mg Wafer
Selenium 5.7µg 20µg Egg white
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0mg Wafer
Vitamin B1 0.203mg 0.004mg Wafer
Vitamin B2 0.266mg 0.439mg Egg white
Vitamin B3 2.858mg 0.105mg Wafer
Vitamin B5 0.381mg 0.19mg Wafer
Vitamin B6 0.051mg 0.005mg Wafer
Folate 47µg 4µg Wafer
Vitamin B12 0.09µg 0.09µg
Vitamin K 2.4µg 0µg Wafer
Tryptophan 0.096mg 0.125mg Egg white
Threonine 0.22mg 0.449mg Egg white
Isoleucine 0.261mg 0.661mg Egg white
Leucine 0.447mg 1.016mg Egg white
Lysine 0.281mg 0.806mg Egg white
Methionine 0.105mg 0.399mg Egg white
Phenylalanine 0.308mg 0.686mg Egg white
Valine 0.323mg 0.809mg Egg white
Histidine 0.128mg 0.29mg Egg white
Cholesterol 2mg 0mg Egg white
Saturated Fat 4.241g 0g Egg white
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0g Wafer
Polyunsaturated fat 4.153g 0g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Egg white
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Wafer
Wafer vs Fortune cookie
Fortune cookie
Wafer
Wafer vs Graham cracker
Graham cracker
Wafer
Wafer vs Cookie dough
Cookie dough
Egg white
Egg white vs Yolk
Yolk
Egg white
Egg white vs Egg
Egg
Egg white
Egg white vs Omelette
Omelette

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
22%
Wafer
11%
Egg white
Minerals Daily Need Coverage Score
65%
Wafer
17%
Egg white

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $1)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Egg white
Egg white is lower in Sugar (difference - 36.72g)
Which food contains less Sodium?
Egg white
Egg white contains less Sodium (difference - 414mg)
Which food is lower in Cholesterol?
Egg white
Egg white is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Egg white
Egg white is lower in Saturated Fat (difference - 4.241g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 61)

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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.