Wafer vs. Keebler Oatmeal Cookies — In-Depth Nutrition Comparison
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Differences between wafer and keebler Oatmeal Cookies
- Wafer has more iron, phosphorus, magnesium, vitamin B2, zinc, and vitamin B3, while keebler Oatmeal Cookies have more vitamin B1.
- Wafer's daily need coverage for iron is 24% higher.
- Keebler Oatmeal Cookies contain 9 times less magnesium than wafer. Wafer contains 53mg of magnesium, while keebler Oatmeal Cookies contain 6mg.
- The amount of sodium in keebler Oatmeal Cookies is lower.
The food types used in this comparison are Cookies, chocolate wafers and KEEBLER, Oatmeal Cookies.
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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 | +783.3% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +70.7% |
| Contains more IronIron | +91% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +445% |
| Contains more PhosphorusPhosphorus | +371.4% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -44% |
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 B2Vitamin B2 | +66.3% |
| Contains more Vitamin B3Vitamin B3 | +68.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +410% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +20.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +42.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
7.1 g
Fats:
20.1 g
Carbs:
67.7 g
Water:
4 g
Other:
1.1 g
| Contains more WaterWater | +12.5% |
| Contains more OtherOther | +81.8% |
| Contains more FatsFats | +41.5% |
~equal in
Protein
~7.1g
~equal in
Carbs
~67.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
6.3 g
Monounsaturated fat:
Mono. Fat
4.9 g
Polyunsaturated fat:
Poly. Fat
7.5 g
| Contains less Sat. FatSaturated fat | -32.7% |
| Contains more Poly. FatPolyunsaturated fat | +80.6% |
~equal in
Monounsaturated fat
~4.9g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.463mg | 51% | |
| Manganese | 0.696mg | 30% | |
| Iron | 4.01mg | 2.1mg | 24% |
| Polyunsaturated fat | 4.153g | 7.5g | 22% |
| Phosphorus | 132mg | 28mg | 15% |
| Magnesium | 53mg | 6mg | 11% |
| Sodium | 580mg | 325mg | 11% |
| Selenium | 5.7µg | 10% | |
| Fats | 14.2g | 20.1g | 9% |
| Saturated fat | 4.241g | 6.3g | 9% |
| Vitamin B5 | 0.381mg | 8% | |
| Vitamin B2 | 0.266mg | 0.16mg | 8% |
| Zinc | 1.09mg | 0.2mg | 8% |
| Vitamin B1 | 0.203mg | 0.29mg | 7% |
| Vitamin B3 | 2.858mg | 1.7mg | 7% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B12 | 0.09µg | 4% | |
| Fiber | 3.4g | 4.5g | 4% |
| Choline | 14.3mg | 3% | |
| Potassium | 210mg | 123mg | 3% |
| Calcium | 31mg | 3% | |
| Caffeine | 10mg | 3% | |
| Vitamin B6 | 0.051mg | 0.01mg | 3% |
| Folate | 47µg | 39µg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Calories | 433kcal | 478kcal | 2% |
| Carbs | 72.7g | 67.7g | 2% |
| Protein | 6.6g | 7.1g | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 63.2g | N/A |
| Sugar | 37.43g | 30.9g | N/A |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.27g | N/A | |
| Monounsaturated fat | 4.865g | 4.9g | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
13%
Minerals Daily Need Coverage Score
65%
15%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Saturated fat?
Wafer is lower in Saturated fat (difference - 2.059g)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Keebler Oatmeal Cookies is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Keebler Oatmeal Cookies is lower in Sugar (difference - 6.53g)
Which food contains less Sodium?
Keebler Oatmeal Cookies contains less Sodium (difference - 255mg)
Which food is lower in glycemic index?
Keebler Oatmeal Cookies is lower in glycemic index (difference - 61)
Which food is cheaper?
?
The foods are relatively equal in price ($)