Wafer vs. Miso — In-Depth Nutrition Comparison
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How are wafer and miso different?
- Wafer is higher in iron, vitamin B3, and vitamin B1; however, miso is richer in vitamin K, zinc, vitamin B6, choline, and fiber.
- Daily need coverage for sodium for miso is 137% higher.
- Wafer contains 4 times more saturated fat than miso. While wafer contains 4.241g of saturated fat, miso contains only 1.025g.
Cookies, chocolate wafers and Miso are the varieties used in this article.
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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 IronIron | +61% |
| Contains less SodiumSodium | -84.4% |
| Contains more CalciumCalcium | +83.9% |
| Contains more ZincZinc | +134.9% |
| Contains more PhosphorusPhosphorus | +20.5% |
| Contains more ManganeseManganese | +23.4% |
| Contains more SeleniumSelenium | +22.8% |
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 EVitamin E | +7100% |
| Contains more Vitamin B1Vitamin B1 | +107.1% |
| Contains more Vitamin B2Vitamin B2 | +14.2% |
| Contains more Vitamin B3Vitamin B3 | +215.5% |
| Contains more Vitamin B5Vitamin B5 | +13.1% |
| Contains more Vitamin B12Vitamin B12 | +12.5% |
| Contains more FolateFolate | +147.4% |
| Contains more Vitamin AVitamin A | +33.3% |
| Contains more Vitamin B6Vitamin B6 | +290.2% |
| Contains more Vitamin KVitamin K | +1120.8% |
| Contains more CholineCholine | +404.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 580mg | 3728mg | 137% |
| Vitamin K | 2.4µg | 29.3µg | 22% |
| Iron | 4.01mg | 2.49mg | 19% |
| Carbs | 72.7g | 25.37g | 16% |
| Saturated fat | 4.241g | 1.025g | 15% |
| Fats | 14.2g | 6.01g | 13% |
| Zinc | 1.09mg | 2.56mg | 13% |
| Calories | 433kcal | 198kcal | 12% |
| Protein | 6.6g | 12.79g | 12% |
| Vitamin B3 | 2.858mg | 0.906mg | 12% |
| Choline | 14.3mg | 72.2mg | 11% |
| Vitamin B6 | 0.051mg | 0.199mg | 11% |
| Monounsaturated fat | 4.865g | 1.118g | 9% |
| Vitamin B1 | 0.203mg | 0.098mg | 9% |
| Fructose | 6g | 8% | |
| Fiber | 3.4g | 5.4g | 8% |
| Polyunsaturated fat | 4.153g | 2.884g | 8% |
| Folate | 47µg | 19µg | 7% |
| Manganese | 0.696mg | 0.859mg | 7% |
| Copper | 0.463mg | 0.42mg | 5% |
| Vitamin E | 0.72mg | 0.01mg | 5% |
| Phosphorus | 132mg | 159mg | 4% |
| Calcium | 31mg | 57mg | 3% |
| Vitamin B2 | 0.266mg | 0.233mg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Selenium | 5.7µg | 7µg | 2% |
| Vitamin B5 | 0.381mg | 0.337mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Magnesium | 53mg | 48mg | 1% |
| Net carbs | 69.3g | 19.97g | N/A |
| Potassium | 210mg | 210mg | 0% |
| Sugar | 37.43g | 6.2g | N/A |
| Vitamin A | 3µg | 4µg | 0% |
| Vitamin B12 | 0.09µg | 0.08µg | 0% |
| Tryptophan | 0.096mg | 0.155mg | 0% |
| Threonine | 0.22mg | 0.479mg | 0% |
| Isoleucine | 0.261mg | 0.508mg | 0% |
| Leucine | 0.447mg | 0.82mg | 0% |
| Lysine | 0.281mg | 0.478mg | 0% |
| Methionine | 0.105mg | 0.129mg | 0% |
| Phenylalanine | 0.308mg | 0.486mg | 0% |
| Valine | 0.323mg | 0.547mg | 0% |
| Histidine | 0.128mg | 0.243mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +136.3% |
| Contains more CarbsCarbs | +186.6% |
| Contains more ProteinProtein | +93.8% |
| Contains more WaterWater | +856% |
| Contains more OtherOther | +540.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +335.2% |
| Contains more Poly. FatPolyunsaturated fat | +44% |
| Contains less Sat. FatSaturated fat | -75.8% |
