Wafer vs. Millet flour — In-Depth Nutrition Comparison
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The main differences between wafer and millet flour
- Wafer is richer in vitamin B2, yet millet flour is richer in selenium, vitamin B6, phosphorus, vitamin B3, vitamin B5, vitamin B1, and magnesium.
- Daily need coverage for selenium for millet flour is 49% higher.
- Wafer contains 145 times more sodium than millet flour. Wafer contains 580mg of sodium, while millet flour contains 4mg.
Food types used in this article are Cookies, chocolate wafers and Millet flour.
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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.
| Contains more CalciumCalcium | +121.4% |
| Contains more MagnesiumMagnesium | +124.5% |
| Contains more CopperCopper | +15.6% |
| Contains more ZincZinc | +141.3% |
| Contains more PhosphorusPhosphorus | +115.9% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +44% |
| Contains more SeleniumSelenium | +473.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +554.5% |
| Contains more Vitamin B2Vitamin B2 | +264.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +11.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +103.4% |
| Contains more Vitamin B3Vitamin B3 | +110.6% |
| Contains more Vitamin B5Vitamin B5 | +232.5% |
| Contains more Vitamin B6Vitamin B6 | +629.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
10.75 g
Fats:
4.25 g
Carbs:
75.12 g
Water:
8.67 g
Other:
1.21 g
| Contains more FatsFats | +234.1% |
| Contains more OtherOther | +65.3% |
| Contains more ProteinProtein | +62.9% |
| Contains more WaterWater | +92.7% |
~equal in
Carbs
~75.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
0.536 g
Monounsaturated fat:
Mono. Fat
0.924 g
Polyunsaturated fat:
Poly. Fat
2.618 g
| Contains more Mono. FatMonounsaturated fat | +426.5% |
| Contains more Poly. FatPolyunsaturated fat | +58.6% |
| Contains less Sat. FatSaturated fat | -87.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 5.7µg | 32.7µg | 49% |
| Starch | 69.88g | 29% | |
| Vitamin B6 | 0.051mg | 0.372mg | 25% |
| Sodium | 580mg | 4mg | 25% |
| Phosphorus | 132mg | 285mg | 22% |
| Vitamin B3 | 2.858mg | 6.02mg | 20% |
| Vitamin B5 | 0.381mg | 1.267mg | 18% |
| Vitamin B1 | 0.203mg | 0.413mg | 18% |
| Saturated fat | 4.241g | 0.536g | 17% |
| Magnesium | 53mg | 119mg | 16% |
| Vitamin B2 | 0.266mg | 0.073mg | 15% |
| Fats | 14.2g | 4.25g | 15% |
| Zinc | 1.09mg | 2.63mg | 14% |
| Manganese | 0.696mg | 1.002mg | 13% |
| Monounsaturated fat | 4.865g | 0.924g | 10% |
| Polyunsaturated fat | 4.153g | 2.618g | 10% |
| Copper | 0.463mg | 0.535mg | 8% |
| Protein | 6.6g | 10.75g | 8% |
| Vitamin B12 | 0.09µg | 4% | |
| Vitamin E | 0.72mg | 0.11mg | 4% |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Calories | 433kcal | 382kcal | 3% |
| Calcium | 31mg | 14mg | 2% |
| Iron | 4.01mg | 3.94mg | 1% |
| Vitamin K | 2.4µg | 0.8µg | 1% |
| Folate | 47µg | 42µg | 1% |
| Cholesterol | 2mg | 1% | |
| Carbs | 72.7g | 75.12g | 1% |
| Net carbs | 69.3g | 71.62g | N/A |
| Potassium | 210mg | 224mg | 0% |
| Sugar | 37.43g | 1.66g | N/A |
| Fiber | 3.4g | 3.5g | 0% |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.002g | N/A | |
| Tryptophan | 0.096mg | 0.17mg | 0% |
| Threonine | 0.22mg | 0.354mg | 0% |
| Isoleucine | 0.261mg | 0.473mg | 0% |
| Leucine | 0.447mg | 1.537mg | 0% |
| Lysine | 0.281mg | 0.144mg | 0% |
| Methionine | 0.105mg | 0.319mg | 0% |
| Phenylalanine | 0.308mg | 0.675mg | 0% |
| Valine | 0.323mg | 0.584mg | 0% |
| Histidine | 0.128mg | 0.257mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.044g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 2.549g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
65%
94%
Comparison summary
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Millet flour is lower in Sugar (difference - 35.77g)
Which food contains less Sodium?
Millet flour contains less Sodium (difference - 576mg)
Which food is lower in Saturated fat?
Millet flour is lower in Saturated fat (difference - 3.705g)
Which food is richer in minerals?
Millet flour is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)