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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

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

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%

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.