Wafer vs. Leek — In-Depth Nutrition Comparison
Compare
Summary of differences between wafer and leek
- Wafer has more copper, iron, vitamin B2, vitamin B3, and phosphorus; however, leek is higher in vitamin K, vitamin A, and vitamin B6.
- Wafer covers your daily need for copper, 38% more than leek.
- Wafer has 106 times more saturated fat than leek. While wafer has 4.241g of saturated fat, leek has only 0.04g.
- The glycemic index of wafer is higher.
These are the specific foods used in this comparison Cookies, chocolate wafers and Leeks, (bulb and lower leaf-portion), raw.
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 MagnesiumMagnesium | +89.3% |
| Contains more PotassiumPotassium | +16.7% |
| Contains more IronIron | +91% |
| Contains more CopperCopper | +285.8% |
| Contains more ZincZinc | +808.3% |
| Contains more PhosphorusPhosphorus | +277.1% |
| Contains more ManganeseManganese | +44.7% |
| Contains more SeleniumSelenium | +470% |
| Contains more CalciumCalcium | +90.3% |
| Contains less SodiumSodium | -96.6% |
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 | +238.3% |
| Contains more Vitamin B2Vitamin B2 | +786.7% |
| Contains more Vitamin B3Vitamin B3 | +614.5% |
| Contains more Vitamin B5Vitamin B5 | +172.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +50.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2666.7% |
| Contains more Vitamin EVitamin E | +27.8% |
| Contains more Vitamin B6Vitamin B6 | +356.9% |
| Contains more Vitamin KVitamin K | +1858.3% |
| Contains more FolateFolate | +36.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 0.12mg | 38% |
| Vitamin K | 2.4µg | 47µg | 37% |
| Polyunsaturated fat | 4.153g | 0.166g | 27% |
| Iron | 4.01mg | 2.1mg | 24% |
| Sodium | 580mg | 20mg | 24% |
| Fats | 14.2g | 0.3g | 21% |
| Carbs | 72.7g | 14.15g | 20% |
| Calories | 433kcal | 61kcal | 19% |
| Saturated fat | 4.241g | 0.04g | 19% |
| Vitamin B2 | 0.266mg | 0.03mg | 18% |
| Vitamin B3 | 2.858mg | 0.4mg | 15% |
| Vitamin B6 | 0.051mg | 0.233mg | 14% |
| Phosphorus | 132mg | 35mg | 14% |
| Vitamin C | 0mg | 12mg | 13% |
| Monounsaturated fat | 4.865g | 0.004g | 12% |
| Vitamin B1 | 0.203mg | 0.06mg | 12% |
| Protein | 6.6g | 1.5g | 10% |
| Manganese | 0.696mg | 0.481mg | 9% |
| Zinc | 1.09mg | 0.12mg | 9% |
| Vitamin A | 3µg | 83µg | 9% |
| Selenium | 5.7µg | 1µg | 9% |
| Fiber | 3.4g | 1.8g | 6% |
| Magnesium | 53mg | 28mg | 6% |
| Vitamin B5 | 0.381mg | 0.14mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Folate | 47µg | 64µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Calcium | 31mg | 59mg | 3% |
| Potassium | 210mg | 180mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin E | 0.72mg | 0.92mg | 1% |
| Choline | 14.3mg | 9.5mg | 1% |
| Net carbs | 69.3g | 12.35g | N/A |
| Sugar | 37.43g | 3.9g | N/A |
| Tryptophan | 0.096mg | 0.012mg | 0% |
| Threonine | 0.22mg | 0.063mg | 0% |
| Isoleucine | 0.261mg | 0.052mg | 0% |
| Leucine | 0.447mg | 0.096mg | 0% |
| Lysine | 0.281mg | 0.078mg | 0% |
| Methionine | 0.105mg | 0.018mg | 0% |
| Phenylalanine | 0.308mg | 0.055mg | 0% |
| Valine | 0.323mg | 0.056mg | 0% |
| Histidine | 0.128mg | 0.025mg | 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 | +340% |
| Contains more FatsFats | +4633.3% |
| Contains more CarbsCarbs | +413.8% |
| Contains more OtherOther | +90.5% |
| Contains more WaterWater | +1744.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +121525% |
| Contains more Poly. FatPolyunsaturated fat | +2401.8% |
| Contains less Sat. FatSaturated fat | -99.1% |
