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  6. Wafer vs. Milk

Wafer vs. Milk — In-Depth Nutrition Comparison

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How are Wafer and Milk different?

  • Wafer is higher in Copper, Iron, Manganese, Vitamin B3, Vitamin B1, Fiber, and Folate, however, Milk is richer in Vitamin B12.
  • Daily need coverage for Copper from Wafer is 50% higher.
  • Milk has less Sodium.

Cookies, chocolate wafers and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Wafer vs Milk 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
8
:
2
Milk
Milk
Contains more Iron +13266.7%
Contains more Magnesium +381.8%
Contains more Phosphorus +38.9%
Contains more Potassium +40%
Contains more Zinc +159.5%
Contains more Copper +4530%
Contains more Manganese +23100%
Contains more Selenium +72.7%
Contains more Calcium +303.2%
Contains less Sodium -92.4%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +13266.7%
Contains more Magnesium +381.8%
Contains more Phosphorus +38.9%
Contains more Potassium +40%
Contains more Zinc +159.5%
Contains more Copper +4530%
Contains more Manganese +23100%
Contains more Selenium +72.7%
Contains more Calcium +303.2%
Contains less Sodium -92.4%

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
Wafer
8
:
3
Milk
Milk
Contains more Vitamin E +7100%
Contains more Vitamin B1 +915%
Contains more Vitamin B2 +43.8%
Contains more Vitamin B3 +2973.1%
Contains more Vitamin B6 +37.8%
Contains more Folate +840%
Contains more Vitamin K +2300%
Contains more Vitamin A +1860%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +422.2%
Equal in Vitamin B5 - 0.361
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%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin E +7100%
Contains more Vitamin B1 +915%
Contains more Vitamin B2 +43.8%
Contains more Vitamin B3 +2973.1%
Contains more Vitamin B6 +37.8%
Contains more Folate +840%
Contains more Vitamin K +2300%
Contains more Vitamin A +1860%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +422.2%
Equal in Vitamin B5 - 0.361

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Milk
Milk
Contains more Protein +95.8%
Contains more Fats +1363.9%
Contains more Carbs +1356.9%
Contains more Other +166.7%
Contains more Water +1898.2%
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
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Protein +95.8%
Contains more Fats +1363.9%
Contains more Carbs +1356.9%
Contains more Other +166.7%
Contains more Water +1898.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Milk
Milk
Contains more Monounsaturated Fat +1656.3%
Contains more Polyunsaturated fat +11765.7%
Contains less Saturated Fat -85.1%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +1656.3%
Contains more Polyunsaturated fat +11765.7%
Contains less Saturated Fat -85.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Milk Opinion
Net carbs 69.3g 4.99g Wafer
Protein 6.6g 3.37g Wafer
Fats 14.2g 0.97g Wafer
Carbs 72.7g 4.99g Wafer
Calories 433kcal 42kcal Wafer
Sugar 37.43g 5.2g Milk
Fiber 3.4g 0g Wafer
Calcium 31mg 125mg Milk
Iron 4.01mg 0.03mg Wafer
Magnesium 53mg 11mg Wafer
Phosphorus 132mg 95mg Wafer
Potassium 210mg 150mg Wafer
Sodium 580mg 44mg Milk
Zinc 1.09mg 0.42mg Wafer
Copper 0.463mg 0.01mg Wafer
Manganese 0.696mg 0.003mg Wafer
Selenium 5.7µg 3.3µg Wafer
Vitamin A 10IU 196IU Milk
Vitamin A RAE 3µg 58µg Milk
Vitamin E 0.72mg 0.01mg Wafer
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin B1 0.203mg 0.02mg Wafer
Vitamin B2 0.266mg 0.185mg Wafer
Vitamin B3 2.858mg 0.093mg Wafer
Vitamin B5 0.381mg 0.361mg Wafer
Vitamin B6 0.051mg 0.037mg Wafer
Folate 47µg 5µg Wafer
Vitamin B12 0.09µg 0.47µg Milk
Vitamin K 2.4µg 0.1µg Wafer
Tryptophan 0.096mg 0.043mg Wafer
Threonine 0.22mg 0.143mg Wafer
Isoleucine 0.261mg 0.174mg Wafer
Leucine 0.447mg 0.319mg Wafer
Lysine 0.281mg 0.282mg Milk
Methionine 0.105mg 0.088mg Wafer
Phenylalanine 0.308mg 0.174mg Wafer
Valine 0.323mg 0.22mg Wafer
Histidine 0.128mg 0.101mg Wafer
Cholesterol 2mg 5mg Wafer
Saturated Fat 4.241g 0.633g Milk
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.277g Wafer
Polyunsaturated fat 4.153g 0.035g Wafer
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Milk
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
16%
Milk
Minerals Daily Need Coverage Score
65%
Wafer
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 3mg)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.6)
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 Sugar?
Milk
Milk is lower in Sugar (difference - 32.23g)
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 536mg)
Which food is lower in Saturated Fat?
Milk
Milk is lower in Saturated Fat (difference - 3.608g)
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 30)

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.