Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Wafer
  5. Compare
  6. Wafer vs. Lupin Bean Raw

Wafer vs. Lupin Bean Raw — In-Depth Nutrition Comparison

Compare

Summary of differences between wafer and lupin Bean Raw

  • Wafer has less folate, manganese, copper, fiber, phosphorus, vitamin B1, magnesium, zinc, and potassium than lupin Bean Raw.
  • Lupin Bean Raw covers your daily need for folate, 77% more than wafer.
  • Wafer has 39 times more sodium than lupin Bean Raw. While wafer has 580mg of sodium, lupin Bean Raw has only 15mg.

These are the specific foods used in this comparison Cookies, chocolate wafers and Lupins, mature seeds, raw.

Infographic

Wafer vs Lupin Bean 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.
Wafer
Wafer
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Contains more MagnesiumMagnesium +273.6%
Contains more CalciumCalcium +467.7%
Contains more PotassiumPotassium +382.4%
Contains more CopperCopper +120.7%
Contains more ZincZinc +335.8%
Contains more PhosphorusPhosphorus +233.3%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +242.2%
Contains more SeleniumSelenium +43.9%
~equal in Iron ~4.36mg

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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +20.9%
Contains more Vitamin B3Vitamin B3 +30.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +215.3%
Contains more Vitamin B5Vitamin B5 +96.9%
Contains more Vitamin B6Vitamin B6 +600%
Contains more FolateFolate +655.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Lupin Bean Raw DV% diff.
Folate 47µg 355µg 77%
Manganese 0.696mg 2.382mg 73%
Copper 0.463mg 1.022mg 62%
Fiber 3.4g 18.9g 62%
Protein 6.6g 36.17g 59%
Phosphorus 132mg 440mg 44%
Vitamin B1 0.203mg 0.64mg 36%
Magnesium 53mg 198mg 35%
Zinc 1.09mg 4.75mg 33%
Sodium 580mg 15mg 25%
Potassium 210mg 1013mg 24%
Vitamin B6 0.051mg 0.357mg 24%
Calcium 31mg 176mg 15%
Saturated fat 4.241g 1.156g 14%
Polyunsaturated fat 4.153g 2.439g 11%
Carbs 72.7g 40.37g 11%
Vitamin B5 0.381mg 0.75mg 7%
Fats 14.2g 9.74g 7%
Vitamin C 0mg 4.8mg 5%
Vitamin E 0.72mg 5%
Selenium 5.7µg 8.2µg 5%
Vitamin B3 2.858mg 2.19mg 4%
Vitamin B2 0.266mg 0.22mg 4%
Iron 4.01mg 4.36mg 4%
Vitamin B12 0.09µg 0µg 4%
Choline 14.3mg 3%
Caffeine 10mg 0mg 3%
Calories 433kcal 371kcal 3%
Vitamin K 2.4µg 2%
Monounsaturated fat 4.865g 3.94g 2%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 21.47g N/A
Sugar 37.43g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.289mg 0%
Threonine 0.22mg 1.331mg 0%
Isoleucine 0.261mg 1.615mg 0%
Leucine 0.447mg 2.743mg 0%
Lysine 0.281mg 1.933mg 0%
Methionine 0.105mg 0.255mg 0%
Phenylalanine 0.308mg 1.435mg 0%
Valine 0.323mg 1.51mg 0%
Histidine 0.128mg 1.03mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
Contains more FatsFats +45.8%
Contains more CarbsCarbs +80.1%
Contains more ProteinProtein +448%
Contains more WaterWater +132%
Contains more OtherOther +64%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
Contains more Mono. FatMonounsaturated fat +23.5%
Contains more Poly. FatPolyunsaturated fat +70.3%
Contains less Sat. FatSaturated fat -72.7%

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. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.