Wafer vs. Bran raw — In-Depth Nutrition Comparison
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Significant differences between wafer and bran raw
- The amount of manganese, phosphorus, vitamin B1, selenium, fiber, magnesium, vitamin B5, zinc, and iron in bran raw is higher than in wafer.
- Bran raw covers your daily manganese needs 215% more than wafer.
- Bran raw has 145 times less sodium than wafer. Wafer has 580mg of sodium, while bran raw has 4mg.
Specific food types used in this comparison are Cookies, chocolate wafers and Oat bran, raw.
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 CopperCopper | +14.9% |
| Contains more MagnesiumMagnesium | +343.4% |
| Contains more CalciumCalcium | +87.1% |
| Contains more PotassiumPotassium | +169.5% |
| Contains more IronIron | +34.9% |
| Contains more ZincZinc | +185.3% |
| Contains more PhosphorusPhosphorus | +456.1% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +708.9% |
| Contains more SeleniumSelenium | +693% |
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 B2Vitamin B2 | +20.9% |
| Contains more Vitamin B3Vitamin B3 | +206% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +40.3% |
| Contains more Vitamin B1Vitamin B1 | +476.4% |
| Contains more Vitamin B5Vitamin B5 | +292.1% |
| Contains more Vitamin B6Vitamin B6 | +223.5% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more FolateFolate | +10.6% |
| Contains more CholineCholine | +125.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +102% |
| Contains more ProteinProtein | +162.1% |
| Contains more WaterWater | +45.6% |
| Contains more OtherOther | +45% |
~equal in
Carbs
~66.22g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +104.8% |
| Contains more Poly. FatPolyunsaturated fat | +50.1% |
| Contains less Sat. FatSaturated fat | -68.7% |
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 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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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 0.696mg | 5.63mg | 215% |
| Phosphorus | 132mg | 734mg | 86% |
| Vitamin B1 | 0.203mg | 1.17mg | 81% |
| Selenium | 5.7µg | 45.2µg | 72% |
| Fiber | 3.4g | 15.4g | 48% |
| Magnesium | 53mg | 235mg | 43% |
| Sodium | 580mg | 4mg | 25% |
| Vitamin B5 | 0.381mg | 1.494mg | 22% |
| Protein | 6.6g | 17.3g | 21% |
| Zinc | 1.09mg | 3.11mg | 18% |
| Iron | 4.01mg | 5.41mg | 18% |
| Saturated fat | 4.241g | 1.328g | 13% |
| Vitamin B3 | 2.858mg | 0.934mg | 12% |
| Fats | 14.2g | 7.03g | 11% |
| Potassium | 210mg | 566mg | 10% |
| Vitamin B6 | 0.051mg | 0.165mg | 9% |
| Polyunsaturated fat | 4.153g | 2.766g | 9% |
| Calories | 433kcal | 246kcal | 9% |
| Copper | 0.463mg | 0.403mg | 7% |
| Monounsaturated fat | 4.865g | 2.376g | 6% |
| Vitamin B2 | 0.266mg | 0.22mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Calcium | 31mg | 58mg | 3% |
| Choline | 14.3mg | 32.2mg | 3% |
| Vitamin E | 0.72mg | 1.01mg | 2% |
| Carbs | 72.7g | 66.22g | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin K | 2.4µg | 3.2µg | 1% |
| Folate | 47µg | 52µg | 1% |
| Net carbs | 69.3g | 50.82g | N/A |
| Sugar | 37.43g | 1.45g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.096mg | 0.335mg | 0% |
| Threonine | 0.22mg | 0.502mg | 0% |
| Isoleucine | 0.261mg | 0.668mg | 0% |
| Leucine | 0.447mg | 1.374mg | 0% |
| Lysine | 0.281mg | 0.76mg | 0% |
| Methionine | 0.105mg | 0.335mg | 0% |
| Phenylalanine | 0.308mg | 0.908mg | 0% |
| Valine | 0.323mg | 0.964mg | 0% |
| Histidine | 0.128mg | 0.41mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | 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%
44%
Minerals Daily Need Coverage Score
65%
195%
Comparison summary
Which food is lower in Cholesterol?
Bran raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Bran raw is lower in Sugar (difference - 35.98g)
Which food contains less Sodium?
Bran raw contains less Sodium (difference - 576mg)
Which food is lower in Saturated fat?
Bran raw is lower in Saturated fat (difference - 2.913g)
Which food is lower in glycemic index?
Bran raw is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Bran raw is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
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.