Wafer vs. Oats — In-Depth Nutrition Comparison
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A recap on differences between wafer and oats
- Oats are higher than wafer in manganese, phosphorus, vitamin B1, magnesium, fiber, zinc, vitamin B5, and copper.
- Oats cover your daily manganese needs 183% more than wafer.
- Wafer contains 290 times more sodium than oats. While wafer contains 580mg of sodium, oats contain only 2mg.
Food varieties used in this article are Cookies, chocolate wafers and Oats.
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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 SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +234% |
| Contains more CalciumCalcium | +74.2% |
| Contains more PotassiumPotassium | +104.3% |
| Contains more IronIron | +17.7% |
| Contains more CopperCopper | +35.2% |
| Contains more ZincZinc | +264.2% |
| Contains more PhosphorusPhosphorus | +296.2% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +606.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +91.4% |
| Contains more Vitamin B3Vitamin B3 | +197.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +275.9% |
| Contains more Vitamin B5Vitamin B5 | +254.1% |
| Contains more Vitamin B6Vitamin B6 | +133.3% |
| Contains more FolateFolate | +19.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.696mg | 4.916mg | 183% |
| Phosphorus | 132mg | 523mg | 56% |
| Vitamin B1 | 0.203mg | 0.763mg | 47% |
| Magnesium | 53mg | 177mg | 30% |
| Fiber | 3.4g | 10.6g | 29% |
| Zinc | 1.09mg | 3.97mg | 26% |
| Sodium | 580mg | 2mg | 25% |
| Protein | 6.6g | 16.89g | 21% |
| Vitamin B5 | 0.381mg | 1.349mg | 19% |
| Copper | 0.463mg | 0.626mg | 18% |
| Saturated fat | 4.241g | 1.217g | 14% |
| Vitamin B3 | 2.858mg | 0.961mg | 12% |
| Polyunsaturated fat | 4.153g | 2.535g | 11% |
| Fats | 14.2g | 6.9g | 11% |
| Selenium | 5.7µg | 10% | |
| Vitamin B2 | 0.266mg | 0.139mg | 10% |
| Iron | 4.01mg | 4.72mg | 9% |
| Monounsaturated fat | 4.865g | 2.178g | 7% |
| Potassium | 210mg | 429mg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B6 | 0.051mg | 0.119mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Folate | 47µg | 56µg | 2% |
| Calories | 433kcal | 389kcal | 2% |
| Vitamin K | 2.4µg | 2% | |
| Calcium | 31mg | 54mg | 2% |
| Carbs | 72.7g | 66.27g | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 55.67g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.096mg | 0.234mg | 0% |
| Threonine | 0.22mg | 0.575mg | 0% |
| Isoleucine | 0.261mg | 0.694mg | 0% |
| Leucine | 0.447mg | 1.284mg | 0% |
| Lysine | 0.281mg | 0.701mg | 0% |
| Methionine | 0.105mg | 0.312mg | 0% |
| Phenylalanine | 0.308mg | 0.895mg | 0% |
| Valine | 0.323mg | 0.937mg | 0% |
| Histidine | 0.128mg | 0.405mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +105.8% |
| Contains more OtherOther | +16.3% |
| Contains more ProteinProtein | +155.9% |
| Contains more WaterWater | +82.7% |
~equal in
Carbs
~66.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +123.4% |
| Contains more Poly. FatPolyunsaturated fat | +63.8% |
| Contains less Sat. FatSaturated fat | -71.3% |
