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Wafer vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between wafer and corn raw

  • Wafer is richer in copper, iron, manganese, vitamin B2, selenium, and vitamin B3, yet corn raw is richer in vitamin C and vitamin B5.
  • Daily need coverage for copper for wafer is 45% higher.
  • Wafer contains 39 times more sodium than corn raw. Wafer contains 580mg of sodium, while corn raw contains 15mg.

Food types used in this article are Cookies, chocolate wafers and Corn, sweet, yellow, raw.

Infographic

Wafer vs Corn 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
8
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more MagnesiumMagnesium +43.2%
Contains more CalciumCalcium +1450%
Contains more IronIron +671.2%
Contains more CopperCopper +757.4%
Contains more ZincZinc +137%
Contains more PhosphorusPhosphorus +48.3%
Contains more ManganeseManganese +327%
Contains more SeleniumSelenium +850%
Contains more PotassiumPotassium +28.6%
Contains less SodiumSodium -97.4%

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
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin EVitamin E +928.6%
Contains more Vitamin B1Vitamin B1 +31%
Contains more Vitamin B2Vitamin B2 +383.6%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +11.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B5Vitamin B5 +88.2%
Contains more Vitamin B6Vitamin B6 +82.4%
Contains more CholineCholine +60.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +101.8%
Contains more FatsFats +951.9%
Contains more CarbsCarbs +288.8%
Contains more OtherOther +217.5%
Contains more WaterWater +1590%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +1026.2%
Contains more Poly. FatPolyunsaturated fat +752.8%
Contains less Sat. FatSaturated fat -92.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Corn raw
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer Corn raw DV% diff.
Copper 0.463mg 0.054mg 45%
Iron 4.01mg 0.52mg 44%
Sodium 580mg 15mg 25%
Polyunsaturated fat 4.153g 0.487g 24%
Manganese 0.696mg 0.163mg 23%
Fats 14.2g 1.35g 20%
Carbs 72.7g 18.7g 18%
Saturated fat 4.241g 0.325g 18%
Calories 433kcal 86kcal 17%
Vitamin B2 0.266mg 0.055mg 16%
Monounsaturated fat 4.865g 0.432g 11%
Selenium 5.7µg 0.6µg 9%
Vitamin C 0mg 6.8mg 8%
Vitamin B5 0.381mg 0.717mg 7%
Protein 6.6g 3.27g 7%
Vitamin B3 2.858mg 1.77mg 7%
Phosphorus 132mg 89mg 6%
Zinc 1.09mg 0.46mg 6%
Fiber 3.4g 2g 6%
Magnesium 53mg 37mg 4%
Vitamin E 0.72mg 0.07mg 4%
Vitamin B1 0.203mg 0.155mg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Calcium 31mg 2mg 3%
Vitamin B6 0.051mg 0.093mg 3%
Fructose 1.94g 2%
Potassium 210mg 270mg 2%
Vitamin K 2.4µg 0.3µg 2%
Starch 5.7g 2%
Choline 14.3mg 23mg 2%
Cholesterol 2mg 0mg 1%
Folate 47µg 42µg 1%
Vitamin A 3µg 9µg 1%
Net carbs 69.3g 16.7g N/A
Sugar 37.43g 6.26g N/A
Tryptophan 0.096mg 0.023mg 0%
Threonine 0.22mg 0.129mg 0%
Isoleucine 0.261mg 0.129mg 0%
Leucine 0.447mg 0.348mg 0%
Lysine 0.281mg 0.137mg 0%
Methionine 0.105mg 0.067mg 0%
Phenylalanine 0.308mg 0.15mg 0%
Valine 0.323mg 0.185mg 0%
Histidine 0.128mg 0.089mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Wafer
17%
Corn raw
Minerals Daily Need Coverage Score
65%
Wafer
17%
Corn raw

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $1.2)
Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Corn raw
Corn raw is lower in Sugar (difference - 31.17g)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 565mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 3.916g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.