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% |
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% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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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 price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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%
26%
Minerals Daily Need Coverage Score
65%
45%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 18)
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 36.97g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 531mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 4.015g)
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.