Wafer vs. Oatmeal — In-Depth Nutrition Comparison
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Significant differences between wafer and oatmeal
- Wafer has more copper, phosphorus, fiber, magnesium, and manganese; however, oatmeal is richer in iron, vitamin B6, and vitamin A.
- Wafer covers your daily copper needs 44% more than oatmeal.
- Oatmeal has 19 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while oatmeal has 0.226g.
- Oatmeal has a higher glycemic index. The glycemic index of oatmeal is 79, while the glycemic index of wafer is 61.
Specific food types used in this comparison are Cookies, chocolate wafers and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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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 | +103.8% |
| Contains more PotassiumPotassium | +244.3% |
| Contains more CopperCopper | +601.5% |
| Contains more ZincZinc | +75.8% |
| Contains more PhosphorusPhosphorus | +71.4% |
| Contains more ManganeseManganese | +24.7% |
| Contains more SeleniumSelenium | +14% |
| Contains more CalciumCalcium | +158.1% |
| Contains more IronIron | +48.6% |
| Contains less SodiumSodium | -91.6% |
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 | +928.6% |
| Contains more Vitamin B2Vitamin B2 | +23.7% |
| Contains more Vitamin B5Vitamin B5 | +20.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more CholineCholine | +204.3% |
| Contains more Vitamin AVitamin A | +4233.3% |
| Contains more Vitamin B1Vitamin B1 | +28.1% |
| Contains more Vitamin B6Vitamin B6 | +468.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 0.066mg | 44% |
| Polyunsaturated fat | 4.153g | 0.426g | 25% |
| Iron | 4.01mg | 5.96mg | 24% |
| Sodium | 580mg | 49mg | 23% |
| Fats | 14.2g | 1.36g | 20% |
| Carbs | 72.7g | 11.67g | 20% |
| Calories | 433kcal | 68kcal | 18% |
| Vitamin B6 | 0.051mg | 0.29mg | 18% |
| Saturated fat | 4.241g | 0.226g | 18% |
| Vitamin A | 3µg | 130µg | 14% |
| Monounsaturated fat | 4.865g | 0.391g | 11% |
| Protein | 6.6g | 2.37g | 8% |
| Phosphorus | 132mg | 77mg | 8% |
| Fiber | 3.4g | 1.7g | 7% |
| Manganese | 0.696mg | 0.558mg | 6% |
| Magnesium | 53mg | 26mg | 6% |
| Calcium | 31mg | 80mg | 5% |
| Vitamin B1 | 0.203mg | 0.26mg | 5% |
| Vitamin B2 | 0.266mg | 0.215mg | 4% |
| Zinc | 1.09mg | 0.62mg | 4% |
| Vitamin E | 0.72mg | 0.07mg | 4% |
| Starch | 10.37g | 4% | |
| Potassium | 210mg | 61mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin K | 2.4µg | 0.4µg | 2% |
| Choline | 14.3mg | 4.7mg | 2% |
| Vitamin B3 | 2.858mg | 3.025mg | 1% |
| Folate | 47µg | 44µg | 1% |
| Vitamin B5 | 0.381mg | 0.317mg | 1% |
| Selenium | 5.7µg | 5µg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 9.97g | N/A |
| Sugar | 37.43g | 0.46g | N/A |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.096mg | 0.04mg | 0% |
| Threonine | 0.22mg | 0.083mg | 0% |
| Isoleucine | 0.261mg | 0.105mg | 0% |
| Leucine | 0.447mg | 0.2mg | 0% |
| Lysine | 0.281mg | 0.135mg | 0% |
| Methionine | 0.105mg | 0.04mg | 0% |
| Phenylalanine | 0.308mg | 0.13mg | 0% |
| Valine | 0.323mg | 0.151mg | 0% |
| Histidine | 0.128mg | 0.057mg | 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 ProteinProtein | +178.5% |
| Contains more FatsFats | +944.1% |
| Contains more CarbsCarbs | +523% |
| Contains more OtherOther | +250.9% |
| Contains more WaterWater | +1767.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1144.2% |
| Contains more Poly. FatPolyunsaturated fat | +874.9% |
| Contains less Sat. FatSaturated fat | -94.7% |
