Wafer vs. Asparagus — In-Depth Nutrition Comparison
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How are wafer and asparagus different?
- Wafer is richer in copper, manganese, iron, vitamin B3, phosphorus, and vitamin B2, while asparagus is higher in vitamin K and vitamin A.
- Asparagus covers your daily need for vitamin K, 33% more than wafer.
- Wafer contains 290 times more sodium than asparagus. Wafer contains 580mg of sodium, while asparagus contains 2mg.
- Wafer has a higher glycemic index (61) than asparagus (32).
Cookies, chocolate wafers and Asparagus, raw types were 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 | +278.6% |
| Contains more CalciumCalcium | +29.2% |
| Contains more IronIron | +87.4% |
| Contains more CopperCopper | +145% |
| Contains more ZincZinc | +101.9% |
| Contains more PhosphorusPhosphorus | +153.8% |
| Contains more ManganeseManganese | +340.5% |
| Contains more SeleniumSelenium | +147.8% |
| Contains less SodiumSodium | -99.7% |
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 B1Vitamin B1 | +42% |
| Contains more Vitamin B2Vitamin B2 | +88.7% |
| Contains more Vitamin B3Vitamin B3 | +192.2% |
| Contains more Vitamin B5Vitamin B5 | +39.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1166.7% |
| Contains more Vitamin EVitamin E | +56.9% |
| Contains more Vitamin B6Vitamin B6 | +78.4% |
| Contains more Vitamin KVitamin K | +1633.3% |
| Contains more FolateFolate | +10.6% |
| Contains more CholineCholine | +11.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.4µg | 41.6µg | 33% |
| Copper | 0.463mg | 0.189mg | 30% |
| Polyunsaturated fat | 4.153g | 0.05g | 27% |
| Sodium | 580mg | 2mg | 25% |
| Carbs | 72.7g | 3.88g | 23% |
| Manganese | 0.696mg | 0.158mg | 23% |
| Iron | 4.01mg | 2.14mg | 23% |
| Fats | 14.2g | 0.12g | 22% |
| Calories | 433kcal | 20kcal | 21% |
| Saturated fat | 4.241g | 0.04g | 19% |
| Monounsaturated fat | 4.865g | 0g | 12% |
| Vitamin B3 | 2.858mg | 0.978mg | 12% |
| Phosphorus | 132mg | 52mg | 11% |
| Vitamin B2 | 0.266mg | 0.141mg | 10% |
| Protein | 6.6g | 2.2g | 9% |
| Magnesium | 53mg | 14mg | 9% |
| Selenium | 5.7µg | 2.3µg | 6% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Vitamin B1 | 0.203mg | 0.143mg | 5% |
| Fiber | 3.4g | 2.1g | 5% |
| Zinc | 1.09mg | 0.54mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin A | 3µg | 38µg | 4% |
| Vitamin E | 0.72mg | 1.13mg | 3% |
| Vitamin B6 | 0.051mg | 0.091mg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin B5 | 0.381mg | 0.274mg | 2% |
| Calcium | 31mg | 24mg | 1% |
| Fructose | 1g | 1% | |
| Folate | 47µg | 52µg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 1.78g | N/A |
| Potassium | 210mg | 202mg | 0% |
| Sugar | 37.43g | 1.88g | N/A |
| Choline | 14.3mg | 16mg | 0% |
| Tryptophan | 0.096mg | 0.027mg | 0% |
| Threonine | 0.22mg | 0.084mg | 0% |
| Isoleucine | 0.261mg | 0.075mg | 0% |
| Leucine | 0.447mg | 0.128mg | 0% |
| Lysine | 0.281mg | 0.104mg | 0% |
| Methionine | 0.105mg | 0.031mg | 0% |
| Phenylalanine | 0.308mg | 0.075mg | 0% |
| Valine | 0.323mg | 0.115mg | 0% |
| Histidine | 0.128mg | 0.049mg | 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 ProteinProtein | +200% |
| Contains more FatsFats | +11733.3% |
| Contains more CarbsCarbs | +1773.7% |
| Contains more OtherOther | +244.8% |
| Contains more WaterWater | +1971.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +8206% |
| Contains less Sat. FatSaturated fat | -99.1% |
