Wafer vs. Okra — In-Depth Nutrition Comparison
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A recap on differences between wafer and okra
- Wafer is higher in iron, copper, vitamin B2, and vitamin B3, yet okra is higher in vitamin C, vitamin K, vitamin A, and vitamin B6.
- Wafer covers your daily iron needs 42% more than okra.
- Wafer contains 163 times more saturated fat than okra. While wafer contains 4.241g of saturated fat, okra contains only 0.026g.
Food varieties used in this article are Cookies, chocolate wafers and Okra, raw.
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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 IronIron | +546.8% |
| Contains more CopperCopper | +324.8% |
| Contains more ZincZinc | +87.9% |
| Contains more PhosphorusPhosphorus | +116.4% |
| Contains more SeleniumSelenium | +714.3% |
| Contains more CalciumCalcium | +164.5% |
| Contains more PotassiumPotassium | +42.4% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +13.2% |
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 | +166.7% |
| Contains more Vitamin B2Vitamin B2 | +343.3% |
| Contains more Vitamin B3Vitamin B3 | +185.8% |
| Contains more Vitamin B5Vitamin B5 | +55.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +16.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1100% |
| Contains more Vitamin B6Vitamin B6 | +321.6% |
| Contains more Vitamin KVitamin K | +1204.2% |
| Contains more FolateFolate | +27.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 0.62mg | 42% |
| Copper | 0.463mg | 0.109mg | 39% |
| Polyunsaturated fat | 4.153g | 0.027g | 28% |
| Vitamin C | 0mg | 23mg | 26% |
| Sodium | 580mg | 7mg | 25% |
| Vitamin K | 2.4µg | 31.3µg | 24% |
| Fats | 14.2g | 0.19g | 22% |
| Carbs | 72.7g | 7.45g | 22% |
| Calories | 433kcal | 33kcal | 20% |
| Saturated fat | 4.241g | 0.026g | 19% |
| Vitamin B2 | 0.266mg | 0.06mg | 16% |
| Vitamin B6 | 0.051mg | 0.215mg | 13% |
| Monounsaturated fat | 4.865g | 0.017g | 12% |
| Vitamin B3 | 2.858mg | 1mg | 12% |
| Phosphorus | 132mg | 61mg | 10% |
| Selenium | 5.7µg | 0.7µg | 9% |
| Protein | 6.6g | 1.93g | 9% |
| Zinc | 1.09mg | 0.58mg | 5% |
| Calcium | 31mg | 82mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin A | 3µg | 36µg | 4% |
| Manganese | 0.696mg | 0.788mg | 4% |
| Vitamin B5 | 0.381mg | 0.245mg | 3% |
| Folate | 47µg | 60µg | 3% |
| Vitamin E | 0.72mg | 0.27mg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Potassium | 210mg | 299mg | 3% |
| Fructose | 0.57g | 1% | |
| Magnesium | 53mg | 57mg | 1% |
| Fiber | 3.4g | 3.2g | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 4.25g | N/A |
| Sugar | 37.43g | 1.48g | N/A |
| Starch | 0.34g | 0% | |
| Vitamin B1 | 0.203mg | 0.2mg | 0% |
| Choline | 14.3mg | 12.3mg | 0% |
| Tryptophan | 0.096mg | 0.017mg | 0% |
| Threonine | 0.22mg | 0.065mg | 0% |
| Isoleucine | 0.261mg | 0.069mg | 0% |
| Leucine | 0.447mg | 0.105mg | 0% |
| Lysine | 0.281mg | 0.081mg | 0% |
| Methionine | 0.105mg | 0.021mg | 0% |
| Phenylalanine | 0.308mg | 0.065mg | 0% |
| Valine | 0.323mg | 0.091mg | 0% |
| Histidine | 0.128mg | 0.031mg | 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 | +242% |
| Contains more FatsFats | +7373.7% |
| Contains more CarbsCarbs | +875.8% |
| Contains more OtherOther | +135.3% |
| Contains more WaterWater | +1890.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +28517.6% |
| Contains more Poly. FatPolyunsaturated fat | +15281.5% |
| Contains less Sat. FatSaturated fat | -99.4% |
