Wafer vs. Mustard — In-Depth Nutrition Comparison
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Summary of differences between wafer and mustard
- Wafer has more copper, iron, vitamin B2, vitamin B3, manganese, and folate; however, mustard is higher in selenium.
- Mustard covers your daily need for selenium, 51% more than wafer.
- Wafer has 20 times more saturated fat than mustard. While wafer has 4.241g of saturated fat, mustard has only 0.214g.
- The glycemic index of wafer is higher.
These are the specific foods used in this comparison Cookies, chocolate wafers and Mustard, prepared, yellow.
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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 PotassiumPotassium | +38.2% |
| Contains more IronIron | +149.1% |
| Contains more CopperCopper | +525.7% |
| Contains more ZincZinc | +70.3% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains less SodiumSodium | -47.5% |
| Contains more ManganeseManganese | +64.9% |
| Contains more CalciumCalcium | +103.2% |
| Contains more SeleniumSelenium | +487.7% |
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 EVitamin E | +100% |
| Contains more Vitamin B1Vitamin B1 | +14.7% |
| Contains more Vitamin B2Vitamin B2 | +280% |
| Contains more Vitamin B3Vitamin B3 | +405.8% |
| Contains more Vitamin B5Vitamin B5 | +50% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +71.4% |
| Contains more FolateFolate | +571.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +66.7% |
| Contains more Vitamin B6Vitamin B6 | +37.3% |
| Contains more CholineCholine | +56.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 5.7µg | 33.5µg | 51% |
| Copper | 0.463mg | 0.074mg | 43% |
| Iron | 4.01mg | 1.61mg | 30% |
| Sodium | 580mg | 1104mg | 23% |
| Polyunsaturated fat | 4.153g | 0.774g | 23% |
| Carbs | 72.7g | 5.83g | 22% |
| Calories | 433kcal | 60kcal | 19% |
| Saturated fat | 4.241g | 0.214g | 18% |
| Fats | 14.2g | 3.34g | 17% |
| Vitamin B2 | 0.266mg | 0.07mg | 15% |
| Vitamin B3 | 2.858mg | 0.565mg | 14% |
| Manganese | 0.696mg | 0.422mg | 12% |
| Folate | 47µg | 7µg | 10% |
| Monounsaturated fat | 4.865g | 2.182g | 7% |
| Protein | 6.6g | 3.74g | 6% |
| Zinc | 1.09mg | 0.64mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Phosphorus | 132mg | 108mg | 3% |
| Calcium | 31mg | 63mg | 3% |
| Vitamin B5 | 0.381mg | 0.254mg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin E | 0.72mg | 0.36mg | 2% |
| Fiber | 3.4g | 4g | 2% |
| Vitamin B1 | 0.203mg | 0.177mg | 2% |
| Potassium | 210mg | 152mg | 2% |
| Vitamin K | 2.4µg | 1.4µg | 1% |
| Choline | 14.3mg | 22.4mg | 1% |
| Vitamin B6 | 0.051mg | 0.07mg | 1% |
| Magnesium | 53mg | 48mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 69.3g | 1.83g | N/A |
| Sugar | 37.43g | 0.92g | N/A |
| Starch | 0.64g | 0% | |
| Vitamin A | 3µg | 5µg | 0% |
| Trans fat | 0.009g | N/A | |
| Tryptophan | 0.096mg | 0.009mg | 0% |
| Threonine | 0.22mg | 0.167mg | 0% |
| Isoleucine | 0.261mg | 0.146mg | 0% |
| Leucine | 0.447mg | 0.292mg | 0% |
| Lysine | 0.281mg | 0.264mg | 0% |
| Methionine | 0.105mg | 0.076mg | 0% |
| Phenylalanine | 0.308mg | 0.161mg | 0% |
| Valine | 0.323mg | 0.189mg | 0% |
| Histidine | 0.128mg | 0.119mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +76.5% |
| Contains more FatsFats | +325.1% |
| Contains more CarbsCarbs | +1147% |
| Contains more WaterWater | +1760.4% |
| Contains more OtherOther | +68.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +123% |
| Contains more Poly. FatPolyunsaturated fat | +436.6% |
| Contains less Sat. FatSaturated fat | -95% |
