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  6. Wafer vs. Marshmallow

Wafer vs. Marshmallow — In-Depth Nutrition Comparison

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Summary of differences between Wafer and Marshmallow

  • Marshmallow has less Iron, Copper, Manganese, Vitamin B2, Phosphorus, Vitamin B3, Vitamin B1, and Fiber than Wafer.
  • Wafer covers your daily need of Iron 47% more than Marshmallow.
  • Wafer has 266 times more Vitamin B2 than Marshmallow. While Wafer has 0.266mg of Vitamin B2, Marshmallow has only 0.001mg.
  • Marshmallow has less Saturated Fat.

These are the specific foods used in this comparison Cookies, chocolate wafers and Candies, marshmallows.

Infographic

Wafer vs Marshmallow 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
9
:
1
Marshmallow
Marshmallow
Contains more Calcium +933.3%
Contains more Iron +1643.5%
Contains more Magnesium +2550%
Contains more Phosphorus +1550%
Contains more Potassium +4100%
Contains more Zinc +2625%
Contains more Copper +377.3%
Contains more Manganese +8600%
Contains more Selenium +235.3%
Contains less Sodium -86.2%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Marshmallow
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 9% 2% 4% 1% 11% 2% 33% 2% 10%
Contains more Calcium +933.3%
Contains more Iron +1643.5%
Contains more Magnesium +2550%
Contains more Phosphorus +1550%
Contains more Potassium +4100%
Contains more Zinc +2625%
Contains more Copper +377.3%
Contains more Manganese +8600%
Contains more Selenium +235.3%
Contains less Sodium -86.2%

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
10
:
0
Marshmallow
Marshmallow
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +20200%
Contains more Vitamin B2 +26500%
Contains more Vitamin B3 +3564.1%
Contains more Vitamin B5 +7520%
Contains more Vitamin B6 +1600%
Contains more Folate +4600%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Marshmallow
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 1% 1% 2% 1% 1% 1% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +20200%
Contains more Vitamin B2 +26500%
Contains more Vitamin B3 +3564.1%
Contains more Vitamin B5 +7520%
Contains more Vitamin B6 +1600%
Contains more Folate +4600%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
:
2
Marshmallow
Marshmallow
Contains more Protein +266.7%
Contains more Fats +7000%
Contains more Other +566.7%
Contains more Carbs +11.8%
Contains more Water +264.4%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Marshmallow
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more Protein +266.7%
Contains more Fats +7000%
Contains more Other +566.7%
Contains more Carbs +11.8%
Contains more Water +264.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Marshmallow
Marshmallow
Contains more Monounsaturated Fat +5981.3%
Contains more Polyunsaturated fat +8736.2%
Contains less Saturated Fat -98.7%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Marshmallow
31% 44% 26%
Saturated Fat: 0.056 g
Monounsaturated Fat: 0.08 g
Polyunsaturated fat: 0.047 g
Contains more Monounsaturated Fat +5981.3%
Contains more Polyunsaturated fat +8736.2%
Contains less Saturated Fat -98.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Marshmallow Opinion
Net carbs 69.3g 81.2g Marshmallow
Protein 6.6g 1.8g Wafer
Fats 14.2g 0.2g Wafer
Carbs 72.7g 81.3g Marshmallow
Calories 433kcal 318kcal Wafer
Sugar 37.43g 57.56g Wafer
Fiber 3.4g 0.1g Wafer
Calcium 31mg 3mg Wafer
Iron 4.01mg 0.23mg Wafer
Magnesium 53mg 2mg Wafer
Phosphorus 132mg 8mg Wafer
Potassium 210mg 5mg Wafer
Sodium 580mg 80mg Marshmallow
Zinc 1.09mg 0.04mg Wafer
Copper 0.463mg 0.097mg Wafer
Manganese 0.696mg 0.008mg Wafer
Selenium 5.7µg 1.7µg Wafer
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0mg Wafer
Vitamin B1 0.203mg 0.001mg Wafer
Vitamin B2 0.266mg 0.001mg Wafer
Vitamin B3 2.858mg 0.078mg Wafer
Vitamin B5 0.381mg 0.005mg Wafer
Vitamin B6 0.051mg 0.003mg Wafer
Folate 47µg 1µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 0µg Wafer
Tryptophan 0.096mg 0mg Wafer
Threonine 0.22mg 0.035mg Wafer
Isoleucine 0.261mg 0.028mg Wafer
Leucine 0.447mg 0.066mg Wafer
Lysine 0.281mg 0.077mg Wafer
Methionine 0.105mg 0.015mg Wafer
Phenylalanine 0.308mg 0.042mg Wafer
Valine 0.323mg 0.05mg Wafer
Histidine 0.128mg 0.017mg Wafer
Cholesterol 2mg 0mg Marshmallow
Saturated Fat 4.241g 0.056g Marshmallow
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.08g Wafer
Polyunsaturated fat 4.153g 0.047g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Marshmallow
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Wafer
0%
Marshmallow
Minerals Daily Need Coverage Score
65%
Wafer
7%
Marshmallow

Comparison summary

Which food is lower in Sugar?
Wafer
Wafer is lower in Sugar (difference - 20.13g)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 1)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.5)
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 contains less Sodium?
Marshmallow
Marshmallow contains less Sodium (difference - 500mg)
Which food is lower in Cholesterol?
Marshmallow
Marshmallow is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Marshmallow
Marshmallow is lower in Saturated Fat (difference - 4.185g)

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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.