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Wafer vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between wafer and mashed potato?

  • Wafer has more copper, iron, manganese, vitamin B2, vitamin B1, vitamin B3, phosphorus, and folate than mashed potato.
  • Wafer's daily need coverage for copper is 48% higher.
  • Mashed potato has 18 times less vitamin B2 than wafer. Wafer has 0.266mg of vitamin B2, while mashed potato has 0.015mg.
  • Mashed potato is lower in saturated fat.
  • Mashed potato has a higher glycemic index (87) than wafer (61).

We used Cookies, chocolate wafers and Fast foods, potato, mashed types in this comparison.

Infographic

Wafer vs Mashed potato infographic
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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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +253.3%
Contains more CalciumCalcium +72.2%
Contains more IronIron +1193.5%
Contains more CopperCopper +1222.9%
Contains more ZincZinc +395.5%
Contains more PhosphorusPhosphorus +123.7%
Contains more ManganeseManganese +610.2%
Contains more SeleniumSelenium +612.5%
Contains more PotassiumPotassium +36.2%
Contains less SodiumSodium -47.2%

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
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin EVitamin E +71.4%
Contains more Vitamin B1Vitamin B1 +1253.3%
Contains more Vitamin B2Vitamin B2 +1673.3%
Contains more Vitamin B3Vitamin B3 +164.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +28.6%
Contains more FolateFolate +422.2%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B6Vitamin B6 +135.3%
Contains more Vitamin KVitamin K +145.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~13.4mg

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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +300%
Contains more FatsFats +403.5%
Contains more CarbsCarbs +396.2%
Contains more OtherOther +58.7%
Contains more WaterWater +1669.3%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +575.7%
Contains more Poly. FatPolyunsaturated fat +209.5%
Contains less Sat. FatSaturated fat -86.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Mashed potato DV% diff.
Copper 0.463mg 0.035mg 48%
Iron 4.01mg 0.31mg 46%
Manganese 0.696mg 0.098mg 26%
Polyunsaturated fat 4.153g 1.342g 19%
Carbs 72.7g 14.65g 19%
Vitamin B2 0.266mg 0.015mg 19%
Fats 14.2g 2.82g 18%
Calories 433kcal 89kcal 17%
Saturated fat 4.241g 0.577g 17%
Vitamin B1 0.203mg 0.015mg 16%
Sodium 580mg 306mg 12%
Vitamin B3 2.858mg 1.08mg 11%
Phosphorus 132mg 59mg 10%
Protein 6.6g 1.65g 10%
Folate 47µg 9µg 10%
Monounsaturated fat 4.865g 0.72g 10%
Magnesium 53mg 15mg 9%
Selenium 5.7µg 0.8µg 9%
Vitamin B5 0.381mg 8%
Zinc 1.09mg 0.22mg 8%
Fiber 3.4g 1.3g 8%
Vitamin B6 0.051mg 0.12mg 5%
Starch 12.1g 5%
Vitamin A 3µg 43µg 4%
Caffeine 10mg 0mg 3%
Vitamin K 2.4µg 5.9µg 3%
Vitamin E 0.72mg 0.42mg 2%
Potassium 210mg 286mg 2%
Vitamin B12 0.09µg 0.07µg 1%
Calcium 31mg 18mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 13.35g N/A
Sugar 37.43g 0.5g N/A
Trans fat 0.105g N/A
Choline 14.3mg 13.4mg 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.003g 0.001g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
65%
Wafer
15%
Mashed potato

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 36.93g)
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 274mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 3.664g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.