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
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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 | +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% |
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 | +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% |
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:
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
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
0.723 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% |
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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| Lower in price |
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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 | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
36%
Minerals Daily Need Coverage Score
65%
86%
Comparison summary
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 10)
Which food is cheaper?
Wafer is cheaper (difference - $0.6)
Which food is lower in Cholesterol?
Millet raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Millet raw is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Millet raw contains less Sodium (difference - 575mg)
Which food is lower in Saturated fat?
Millet raw is lower in Saturated fat (difference - 3.518g)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.