Wafer vs. Nachos — In-Depth Nutrition Comparison
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A recap on differences between wafer and nachos
- Wafer is higher in copper, iron, manganese, vitamin B3, and vitamin B2, yet nachos are higher in vitamin E, vitamin K, and vitamin B6.
- Wafer covers your daily copper needs 44% more than nachos.
- Wafer contains 5 times more iron than nachos. While wafer contains 4.01mg of iron, nachos contain only 0.75mg.
- The amount of saturated fat in nachos is lower.
- The glycemic index of wafer is lower.
Food varieties used in this article are Cookies, chocolate wafers and Fast foods, nachos, with cheese.
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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 MagnesiumMagnesium | +26.2% |
| Contains more IronIron | +434.7% |
| Contains more CopperCopper | +623.4% |
| Contains more ZincZinc | +26.7% |
| Contains more ManganeseManganese | +272.2% |
| Contains more CalciumCalcium | +103.2% |
| Contains more PotassiumPotassium | +72.4% |
| Contains more PhosphorusPhosphorus | +50% |
| Contains less SodiumSodium | -46% |
| Contains more SeleniumSelenium | +50.9% |
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 B1Vitamin B1 | +65% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B3Vitamin B3 | +353.7% |
| Contains more Vitamin B12Vitamin B12 | +28.6% |
| Contains more FolateFolate | +370% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +66.7% |
| Contains more Vitamin EVitamin E | +466.7% |
| Contains more Vitamin B6Vitamin B6 | +321.6% |
| Contains more Vitamin KVitamin K | +704.2% |
| Contains more CholineCholine | +84.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 0.064mg | 44% |
| Iron | 4.01mg | 0.75mg | 41% |
| Monounsaturated fat | 4.865g | 14.02g | 23% |
| Manganese | 0.696mg | 0.187mg | 22% |
| Vitamin E | 0.72mg | 4.08mg | 22% |
| Vitamin K | 2.4µg | 19.3µg | 14% |
| Vitamin B3 | 2.858mg | 0.63mg | 14% |
| Vitamin B6 | 0.051mg | 0.215mg | 13% |
| Carbs | 72.7g | 34.91g | 13% |
| Starch | 28.33g | 12% | |
| Sodium | 580mg | 313mg | 12% |
| Fats | 14.2g | 21.5g | 11% |
| Vitamin B2 | 0.266mg | 0.133mg | 10% |
| Saturated fat | 4.241g | 2.173g | 9% |
| Folate | 47µg | 10µg | 9% |
| Phosphorus | 132mg | 198mg | 9% |
| Vitamin B1 | 0.203mg | 0.123mg | 7% |
| Polyunsaturated fat | 4.153g | 5.04g | 6% |
| Selenium | 5.7µg | 8.6µg | 5% |
| Protein | 6.6g | 4.32g | 5% |
| Calories | 433kcal | 343kcal | 5% |
| Potassium | 210mg | 362mg | 4% |
| Magnesium | 53mg | 42mg | 3% |
| Calcium | 31mg | 63mg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Zinc | 1.09mg | 0.86mg | 2% |
| Choline | 14.3mg | 26.4mg | 2% |
| Fiber | 3.4g | 3.2g | 1% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Vitamin B12 | 0.09µg | 0.07µg | 1% |
| Net carbs | 69.3g | 31.71g | N/A |
| Cholesterol | 2mg | 3mg | 0% |
| Sugar | 37.43g | 2.17g | N/A |
| Vitamin A | 3µg | 5µg | 0% |
| Vitamin B5 | 0.381mg | 0.38mg | 0% |
| Trans fat | 0.058g | N/A | |
| Tryptophan | 0.096mg | 0.042mg | 0% |
| Threonine | 0.22mg | 0.156mg | 0% |
| Isoleucine | 0.261mg | 0.187mg | 0% |
| Leucine | 0.447mg | 0.521mg | 0% |
| Lysine | 0.281mg | 0.156mg | 0% |
| Methionine | 0.105mg | 0.094mg | 0% |
| Phenylalanine | 0.308mg | 0.229mg | 0% |
| Valine | 0.323mg | 0.25mg | 0% |
| Histidine | 0.128mg | 0.135mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.617g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.032g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 4.343g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +52.8% |
| Contains more CarbsCarbs | +108.2% |
| Contains more FatsFats | +51.4% |
| Contains more WaterWater | +731.1% |
~equal in
Other
~1.87g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -48.8% |
| Contains more Mono. FatMonounsaturated fat | +188.2% |
| Contains more Poly. FatPolyunsaturated fat | +21.4% |
