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  6. Wafer vs. Millet raw

Wafer vs. Millet raw — In-Depth Nutrition Comparison

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How are wafer and millet raw different?

  • Wafer is richer in iron, while millet raw is higher in manganese, copper, vitamin B6, phosphorus, fiber, vitamin B1, and magnesium.
  • Millet raw covers your daily need for manganese, 41% more than wafer.
  • Wafer contains 116 times more sodium than millet raw. Wafer contains 580mg of sodium, while millet raw contains 5mg.

Cookies, chocolate wafers and Millet, raw types were used in this article.

Infographic

Wafer vs Millet raw 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
3
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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +287.5%
Contains more IronIron +33.2%
Contains more SeleniumSelenium +111.1%
Contains more MagnesiumMagnesium +115.1%
Contains more CopperCopper +62%
Contains more ZincZinc +54.1%
Contains more PhosphorusPhosphorus +115.9%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +134.5%
~equal in Potassium ~195mg

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
5
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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1340%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +166.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +107.4%
Contains more Vitamin B3Vitamin B3 +65.2%
Contains more Vitamin B5Vitamin B5 +122.6%
Contains more Vitamin B6Vitamin B6 +652.9%
Contains more FolateFolate +80.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.29mg

All nutrients comparison - raw data values

Nutrient Wafer Millet raw DV% diff.
Manganese 0.696mg 1.632mg 41%
Copper 0.463mg 0.75mg 32%
Vitamin B6 0.051mg 0.384mg 26%
Sodium 580mg 5mg 25%
Phosphorus 132mg 285mg 22%
Fiber 3.4g 8.5g 20%
Vitamin B1 0.203mg 0.421mg 18%
Saturated fat 4.241g 0.723g 16%
Fats 14.2g 4.22g 15%
Magnesium 53mg 114mg 15%
Polyunsaturated fat 4.153g 2.134g 13%
Iron 4.01mg 3.01mg 13%
Vitamin B3 2.858mg 4.72mg 12%
Folate 47µg 85µg 10%
Monounsaturated fat 4.865g 0.773g 10%
Vitamin B5 0.381mg 0.848mg 9%
Protein 6.6g 11.02g 9%
Zinc 1.09mg 1.68mg 5%
Selenium 5.7µg 2.7µg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin E 0.72mg 0.05mg 4%
Choline 14.3mg 3%
Caffeine 10mg 3%
Calories 433kcal 378kcal 3%
Vitamin B2 0.266mg 0.29mg 2%
Calcium 31mg 8mg 2%
Vitamin K 2.4µg 0.9µg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 64.35g N/A
Carbs 72.7g 72.85g 0%
Potassium 210mg 195mg 0%
Sugar 37.43g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.119mg 0%
Threonine 0.22mg 0.353mg 0%
Isoleucine 0.261mg 0.465mg 0%
Leucine 0.447mg 1.4mg 0%
Lysine 0.281mg 0.212mg 0%
Methionine 0.105mg 0.221mg 0%
Phenylalanine 0.308mg 0.58mg 0%
Valine 0.323mg 0.578mg 0%
Histidine 0.128mg 0.236mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
1
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more FatsFats +236.5%
Contains more ProteinProtein +67%
Contains more WaterWater +92.7%
Contains more OtherOther +62%
~equal in Carbs ~72.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +529.4%
Contains more Poly. FatPolyunsaturated fat +94.6%
Contains less Sat. FatSaturated fat -83%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.