Wafer vs. Lentil — In-Depth Nutrition Comparison
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What are the differences between wafer and lentil?
- Wafer is higher in copper, vitamin B2, vitamin B3, manganese, and iron, yet lentil is higher in folate, fiber, and vitamin B6.
- Lentil's daily need coverage for folate is 34% more.
- Wafer has 290 times more sodium than lentil. While wafer has 580mg of sodium, lentil has only 2mg.
- The glycemic index of lentil is lower.
We used Cookies, chocolate wafers and Lentils, mature seeds, cooked, boiled, without salt types 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 | +47.2% |
| Contains more CalciumCalcium | +63.2% |
| Contains more IronIron | +20.4% |
| Contains more CopperCopper | +84.5% |
| Contains more ManganeseManganese | +40.9% |
| Contains more SeleniumSelenium | +103.6% |
| Contains more PotassiumPotassium | +75.7% |
| Contains more ZincZinc | +16.5% |
| Contains more PhosphorusPhosphorus | +36.4% |
| 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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +554.5% |
| Contains more Vitamin B1Vitamin B1 | +20.1% |
| Contains more Vitamin B2Vitamin B2 | +264.4% |
| Contains more Vitamin B3Vitamin B3 | +169.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +41.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B5Vitamin B5 | +67.5% |
| Contains more Vitamin B6Vitamin B6 | +249% |
| Contains more FolateFolate | +285.1% |
| Contains more CholineCholine | +128.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 47µg | 181µg | 34% |
| Polyunsaturated fat | 4.153g | 0.175g | 27% |
| Sodium | 580mg | 2mg | 25% |
| Copper | 0.463mg | 0.251mg | 24% |
| Fats | 14.2g | 0.38g | 21% |
| Saturated fat | 4.241g | 0.053g | 19% |
| Fiber | 3.4g | 7.9g | 18% |
| Carbs | 72.7g | 20.13g | 18% |
| Calories | 433kcal | 116kcal | 16% |
| Vitamin B2 | 0.266mg | 0.073mg | 15% |
| Monounsaturated fat | 4.865g | 0.064g | 12% |
| Vitamin B3 | 2.858mg | 1.06mg | 11% |
| Vitamin B6 | 0.051mg | 0.178mg | 10% |
| Iron | 4.01mg | 3.33mg | 9% |
| Manganese | 0.696mg | 0.494mg | 9% |
| Phosphorus | 132mg | 180mg | 7% |
| Selenium | 5.7µg | 2.8µg | 5% |
| Protein | 6.6g | 9.02g | 5% |
| Vitamin B5 | 0.381mg | 0.638mg | 5% |
| Potassium | 210mg | 369mg | 5% |
| Magnesium | 53mg | 36mg | 4% |
| Vitamin E | 0.72mg | 0.11mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Choline | 14.3mg | 32.7mg | 3% |
| Vitamin B1 | 0.203mg | 0.169mg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Zinc | 1.09mg | 1.27mg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Vitamin K | 2.4µg | 1.7µg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Calcium | 31mg | 19mg | 1% |
| Net carbs | 69.3g | 12.23g | N/A |
| Sugar | 37.43g | 1.8g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.096mg | 0.081mg | 0% |
| Threonine | 0.22mg | 0.323mg | 0% |
| Isoleucine | 0.261mg | 0.39mg | 0% |
| Leucine | 0.447mg | 0.654mg | 0% |
| Lysine | 0.281mg | 0.63mg | 0% |
| Methionine | 0.105mg | 0.077mg | 0% |
| Phenylalanine | 0.308mg | 0.445mg | 0% |
| Valine | 0.323mg | 0.448mg | 0% |
| Histidine | 0.128mg | 0.254mg | 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 FatsFats | +3636.8% |
| Contains more CarbsCarbs | +261.2% |
| Contains more OtherOther | +141% |
| Contains more ProteinProtein | +36.7% |
| Contains more WaterWater | +1447.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +7501.6% |
| Contains more Poly. FatPolyunsaturated fat | +2273.1% |
| Contains less Sat. FatSaturated fat | -98.8% |
