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  6. Wafer vs. Garlic

Wafer vs. Garlic — In-Depth Nutrition Comparison

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Important differences between Wafer and Garlic

  • Wafer has more Iron, Copper, and Vitamin B3, however, Garlic has more Vitamin B6, Manganese, Vitamin C, Selenium, and Calcium.
  • Garlic's daily need coverage for Vitamin B6 is 91% more.
  • Wafer has 48 times more Saturated Fat than Garlic. Wafer has 4.241g of Saturated Fat, while Garlic has 0.089g.

The food varieties used in the comparison are Cookies, chocolate wafers and Garlic, raw.

Infographic

Wafer vs Garlic 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
:
7
Garlic
Garlic
Contains more Iron +135.9%
Contains more Magnesium +112%
Contains more Copper +54.8%
Contains more Calcium +483.9%
Contains more Phosphorus +15.9%
Contains more Potassium +91%
Contains less Sodium -97.1%
Contains more Manganese +140.2%
Contains more Selenium +149.1%
Equal in Zinc - 1.16
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +135.9%
Contains more Magnesium +112%
Contains more Copper +54.8%
Contains more Calcium +483.9%
Contains more Phosphorus +15.9%
Contains more Potassium +91%
Contains less Sodium -97.1%
Contains more Manganese +140.2%
Contains more Selenium +149.1%
Equal in Zinc - 1.16

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
:
3
Garlic
Garlic
Contains more Vitamin A +11.1%
Contains more Vitamin E +800%
Contains more Vitamin B2 +141.8%
Contains more Vitamin B3 +308.3%
Contains more Folate +1466.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +41.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +56.4%
Contains more Vitamin B6 +2321.6%
Equal in Vitamin A - 9
Equal in Vitamin B1 - 0.2
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%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +11.1%
Contains more Vitamin E +800%
Contains more Vitamin B2 +141.8%
Contains more Vitamin B3 +308.3%
Contains more Folate +1466.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +41.2%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +56.4%
Contains more Vitamin B6 +2321.6%
Equal in Vitamin A - 9
Equal in Vitamin B1 - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Garlic
Garlic
Contains more Fats +2740%
Contains more Carbs +119.9%
Contains more Other +33.3%
Contains more Water +1201.8%
Equal in Protein - 6.36
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
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Fats +2740%
Contains more Carbs +119.9%
Contains more Other +33.3%
Contains more Water +1201.8%
Equal in Protein - 6.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +44127.3%
Contains more Polyunsaturated fat +1567.9%
Contains less Saturated Fat -97.9%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +44127.3%
Contains more Polyunsaturated fat +1567.9%
Contains less Saturated Fat -97.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Garlic
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
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wafer Garlic Opinion
Net carbs 69.3g 30.96g Wafer
Protein 6.6g 6.36g Wafer
Fats 14.2g 0.5g Wafer
Carbs 72.7g 33.06g Wafer
Calories 433kcal 149kcal Wafer
Sugar 37.43g 1g Garlic
Fiber 3.4g 2.1g Wafer
Calcium 31mg 181mg Garlic
Iron 4.01mg 1.7mg Wafer
Magnesium 53mg 25mg Wafer
Phosphorus 132mg 153mg Garlic
Potassium 210mg 401mg Garlic
Sodium 580mg 17mg Garlic
Zinc 1.09mg 1.16mg Garlic
Copper 0.463mg 0.299mg Wafer
Manganese 0.696mg 1.672mg Garlic
Selenium 5.7µg 14.2µg Garlic
Vitamin A 10IU 9IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.08mg Wafer
Vitamin C 0mg 31.2mg Garlic
Vitamin B1 0.203mg 0.2mg Wafer
Vitamin B2 0.266mg 0.11mg Wafer
Vitamin B3 2.858mg 0.7mg Wafer
Vitamin B5 0.381mg 0.596mg Garlic
Vitamin B6 0.051mg 1.235mg Garlic
Folate 47µg 3µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 1.7µg Wafer
Tryptophan 0.096mg 0.066mg Wafer
Threonine 0.22mg 0.157mg Wafer
Isoleucine 0.261mg 0.217mg Wafer
Leucine 0.447mg 0.308mg Wafer
Lysine 0.281mg 0.273mg Wafer
Methionine 0.105mg 0.076mg Wafer
Phenylalanine 0.308mg 0.183mg Wafer
Valine 0.323mg 0.291mg Wafer
Histidine 0.128mg 0.113mg Wafer
Cholesterol 2mg 0mg Garlic
Saturated Fat 4.241g 0.089g Garlic
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.011g Wafer
Polyunsaturated fat 4.153g 0.249g Wafer

Which food is preferable for your diet?

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

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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
43%
Garlic
Minerals Daily Need Coverage Score
65%
Wafer
67%
Garlic

Comparison summary

Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.6)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 36.43g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 563mg)
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 4.152g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 31)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.