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Wafer vs. Marmalade — In-Depth Nutrition Comparison

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Significant differences between wafer and marmalade

  • The amount of iron, copper, manganese, vitamin B2, phosphorus, vitamin B3, vitamin B1, and magnesium in wafer is higher than in marmalade.
  • Wafer covers your daily iron needs 48% more than marmalade.
  • Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of marmalade is 43.

Specific food types used in this comparison are Cookies, chocolate wafers and Marmalade, orange.

Infographic

Wafer vs Marmalade 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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +2550%
Contains more PotassiumPotassium +467.6%
Contains more IronIron +2573.3%
Contains more CopperCopper +414.4%
Contains more ZincZinc +2625%
Contains more PhosphorusPhosphorus +3200%
Contains more ManganeseManganese +3380%
Contains more SeleniumSelenium +850%
Contains more CalciumCalcium +22.6%
Contains less SodiumSodium -90.3%

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
10
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% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin EVitamin E +1100%
Contains more Vitamin B1Vitamin B1 +3960%
Contains more Vitamin B2Vitamin B2 +964%
Contains more Vitamin B3Vitamin B3 +5396.2%
Contains more Vitamin B5Vitamin B5 +2440%
Contains more Vitamin B6Vitamin B6 +168.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +422.2%
Contains more CholineCholine +376.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~3µg
~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
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +2100%
Contains more FatsFats +∞%
Contains more OtherOther +900%
Contains more WaterWater +637.8%
~equal in Carbs ~66.3g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Marmalade DV% diff.
Iron 4.01mg 0.15mg 48%
Copper 0.463mg 0.09mg 41%
Manganese 0.696mg 0.02mg 29%
Polyunsaturated fat 4.153g 0g 28%
Sodium 580mg 56mg 23%
Fats 14.2g 0g 22%
Vitamin B2 0.266mg 0.025mg 19%
Saturated fat 4.241g 0g 19%
Phosphorus 132mg 4mg 18%
Vitamin B3 2.858mg 0.052mg 18%
Vitamin B1 0.203mg 0.005mg 17%
Protein 6.6g 0.3g 13%
Magnesium 53mg 2mg 12%
Monounsaturated fat 4.865g 0g 12%
Fiber 3.4g 0.7g 11%
Zinc 1.09mg 0.04mg 10%
Folate 47µg 9µg 10%
Selenium 5.7µg 0.6µg 9%
Calories 433kcal 246kcal 9%
Vitamin B5 0.381mg 0.015mg 7%
Vitamin C 0mg 4.8mg 5%
Potassium 210mg 37mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin E 0.72mg 0.06mg 4%
Caffeine 10mg 0mg 3%
Vitamin K 2.4µg 0µg 2%
Choline 14.3mg 3mg 2%
Carbs 72.7g 66.3g 2%
Vitamin B6 0.051mg 0.019mg 2%
Calcium 31mg 38mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 65.6g N/A
Sugar 37.43g 60g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.096mg 0.003mg 0%
Threonine 0.22mg 0.005mg 0%
Isoleucine 0.261mg 0.008mg 0%
Leucine 0.447mg 0.007mg 0%
Lysine 0.281mg 0.015mg 0%
Methionine 0.105mg 0.006mg 0%
Phenylalanine 0.308mg 0.01mg 0%
Valine 0.323mg 0.013mg 0%
Histidine 0.128mg 0.006mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

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

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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
3%
Marmalade
Minerals Daily Need Coverage Score
65%
Wafer
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Wafer
Wafer is lower in Sugar (difference - 22.57g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.2)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Marmalade
Marmalade is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Marmalade
Marmalade contains less Sodium (difference - 524mg)
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 4.241g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 18)

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.