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. Falafel

Wafer vs. Falafel — In-Depth Nutrition Comparison

Compare

A recap on differences between wafer and falafel

  • Wafer is higher in copper, vitamin B3, selenium, vitamin B2, and iron, yet falafel is higher in folate, potassium, and phosphorus.
  • Wafer covers your daily copper needs 23% more than falafel.
  • Wafer contains 6 times more selenium than falafel. While wafer contains 5.7µg of selenium, falafel contains only 1µg.
  • The amount of sodium in falafel is lower.
  • The glycemic index of falafel is lower.

Food varieties used in this article are Cookies, chocolate wafers and Falafel, home-prepared.

Infographic

Wafer vs Falafel 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
3
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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more IronIron +17.3%
Contains more CopperCopper +79.5%
Contains more SeleniumSelenium +470%
Contains more MagnesiumMagnesium +54.7%
Contains more CalciumCalcium +74.2%
Contains more PotassiumPotassium +178.6%
Contains more ZincZinc +37.6%
Contains more PhosphorusPhosphorus +45.5%
Contains less SodiumSodium -49.3%
~equal in Manganese ~0.691mg

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
9
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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +39%
Contains more Vitamin B2Vitamin B2 +60.2%
Contains more Vitamin B3Vitamin B3 +173.8%
Contains more Vitamin B5Vitamin B5 +30.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +145.1%
Contains more FolateFolate +97.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Falafel DV% diff.
Copper 0.463mg 0.258mg 23%
Carbs 72.7g 31.84g 14%
Fiber 3.4g 14%
Monounsaturated fat 4.865g 10.171g 13%
Protein 6.6g 13.31g 13%
Sodium 580mg 294mg 12%
Folate 47µg 93µg 12%
Potassium 210mg 585mg 11%
Vitamin B3 2.858mg 1.044mg 11%
Phosphorus 132mg 192mg 9%
Selenium 5.7µg 1µg 9%
Vitamin B2 0.266mg 0.166mg 8%
Saturated fat 4.241g 2.383g 8%
Iron 4.01mg 3.42mg 7%
Magnesium 53mg 82mg 7%
Vitamin B6 0.051mg 0.125mg 6%
Fats 14.2g 17.8g 6%
Vitamin B1 0.203mg 0.146mg 5%
Calories 433kcal 333kcal 5%
Vitamin E 0.72mg 5%
Zinc 1.09mg 1.5mg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Vitamin B5 0.381mg 0.292mg 2%
Calcium 31mg 54mg 2%
Vitamin K 2.4µg 2%
Vitamin C 0mg 1.6mg 2%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 31.84g N/A
Sugar 37.43g N/A
Vitamin A 3µg 1µg 0%
Manganese 0.696mg 0.691mg 0%
Polyunsaturated fat 4.153g 4.16g 0%
Tryptophan 0.096mg 0.134mg 0%
Threonine 0.22mg 0.492mg 0%
Isoleucine 0.261mg 0.567mg 0%
Leucine 0.447mg 0.944mg 0%
Lysine 0.281mg 0.856mg 0%
Methionine 0.105mg 0.187mg 0%
Phenylalanine 0.308mg 0.707mg 0%
Valine 0.323mg 0.562mg 0%
Histidine 0.128mg 0.364mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
1
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more CarbsCarbs +128.3%
Contains more ProteinProtein +101.7%
Contains more FatsFats +25.4%
Contains more WaterWater +669.3%
Contains more OtherOther +21.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
0
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -43.8%
Contains more Mono. FatMonounsaturated fat +109.1%
~equal in Polyunsaturated fat ~4.16g

People also compare

Wafer
Wafer vs Fortune cookie
Fortune cookie
Wafer
Wafer vs Graham cracker
Graham cracker
Wafer
Wafer vs Cookie dough
Cookie dough
Falafel
Falafel vs Chickpea raw
Chickpea raw
Falafel
Falafel vs Pita
Pita
Falafel
Falafel vs Hummus
Hummus

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.