Wafer vs. Keebler Oatmeal Cookies — In-Depth Nutrition Comparison
Compare
Differences between Wafer and Keebler Oatmeal Cookies
- Wafer has more Iron, Phosphorus, Magnesium, Vitamin B2, Zinc, and Vitamin B3, while Keebler Oatmeal Cookies has 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 are lower.
The food types used in this comparison are Cookies, chocolate wafers and KEEBLER, Oatmeal Cookies.
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.
Contains
more
Iron
+91%
Contains
more
Magnesium
+783.3%
Contains
more
Phosphorus
+371.4%
Contains
more
Potassium
+70.7%
Contains
more
Zinc
+445%
Contains
less
Sodium
-44%
Contains
more
Iron
+91%
Contains
more
Magnesium
+783.3%
Contains
more
Phosphorus
+371.4%
Contains
more
Potassium
+70.7%
Contains
more
Zinc
+445%
Contains
less
Sodium
-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 B2
+66.3%
Contains
more
Vitamin B3
+68.1%
Contains
more
Vitamin B6
+410%
Contains
more
Folate
+20.5%
Contains
more
Vitamin B1
+42.9%
Contains
more
Vitamin B2
+66.3%
Contains
more
Vitamin B3
+68.1%
Contains
more
Vitamin B6
+410%
Contains
more
Folate
+20.5%
Contains
more
Vitamin B1
+42.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Water
+12.5%
Contains
more
Other
+81.8%
Contains
more
Fats
+41.5%
Equal in Protein - 7.1
Equal in Carbs - 67.7
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
Water
+12.5%
Contains
more
Other
+81.8%
Contains
more
Fats
+41.5%
Equal in Protein - 7.1
Equal in Carbs - 67.7
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-32.7%
Contains
more
Polyunsaturated fat
+80.6%
Equal in Monounsaturated Fat - 4.9
Saturated Fat:
4.241 g
Monounsaturated Fat:
4.865 g
Polyunsaturated fat:
4.153 g
Saturated Fat:
6.3 g
Monounsaturated Fat:
4.9 g
Polyunsaturated fat:
7.5 g
Contains
less
Saturated Fat
-32.7%
Contains
more
Polyunsaturated fat
+80.6%
Equal in Monounsaturated Fat - 4.9
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Saturated Fat |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Cholesterol |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 69.3g | 63.2g |
|
| Protein | 6.6g | 7.1g |
|
| Fats | 14.2g | 20.1g |
|
| Carbs | 72.7g | 67.7g |
|
| Calories | 433kcal | 478kcal |
|
| Sugar | 37.43g | 30.9g |
|
| Fiber | 3.4g | 4.5g |
|
| Calcium | 31mg |
|
|
| Iron | 4.01mg | 2.1mg |
|
| Magnesium | 53mg | 6mg |
|
| Phosphorus | 132mg | 28mg |
|
| Potassium | 210mg | 123mg |
|
| Sodium | 580mg | 325mg |
|
| Zinc | 1.09mg | 0.2mg |
|
| Copper | 0.463mg |
|
|
| Manganese | 0.696mg |
|
|
| Selenium | 5.7µg |
|
|
| Vitamin A | 10IU |
|
|
| Vitamin A RAE | 3µg |
|
|
| Vitamin E | 0.72mg |
|
|
| Vitamin B1 | 0.203mg | 0.29mg |
|
| Vitamin B2 | 0.266mg | 0.16mg |
|
| Vitamin B3 | 2.858mg | 1.7mg |
|
| Vitamin B5 | 0.381mg |
|
|
| Vitamin B6 | 0.051mg | 0.01mg |
|
| Folate | 47µg | 39µg |
|
| Vitamin B12 | 0.09µg |
|
|
| Vitamin K | 2.4µg |
|
|
| Tryptophan | 0.096mg |
|
|
| Threonine | 0.22mg |
|
|
| Isoleucine | 0.261mg |
|
|
| Leucine | 0.447mg |
|
|
| Lysine | 0.281mg |
|
|
| Methionine | 0.105mg |
|
|
| Phenylalanine | 0.308mg |
|
|
| Valine | 0.323mg |
|
|
| Histidine | 0.128mg |
|
|
| Cholesterol | 2mg | 0mg |
|
| Trans Fat | 0.27g |
|
|
| Saturated Fat | 4.241g | 6.3g |
|
| Omega-3 - DHA | 0.002g |
|
|
| Omega-3 - EPA | 0.003g |
|
|
| Monounsaturated Fat | 4.865g | 4.9g |
|
| Polyunsaturated fat | 4.153g | 7.5g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
14%
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 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 Cholesterol?
Keebler Oatmeal Cookies is lower in Cholesterol (difference - 2mg)
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 ($)