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  6. Wafer vs. Onion

Wafer vs. Onion — In-Depth Nutrition Comparison

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How are Wafer and Onion different?

  • Wafer has more Iron, Copper, Manganese, Vitamin B2, Vitamin B3, Phosphorus, Vitamin B1, and Magnesium than Onion.
  • Daily need coverage for Iron from Wafer is 48% higher.
  • Wafer contains 145 times more Sodium than Onion. While Wafer contains 580mg of Sodium, Onion contains only 4mg.

Cookies, chocolate wafers and Onions, raw are the varieties used in this article.

Infographic

Wafer vs Onion infographic
Infographic link

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.
Wafer
Wafer
9
:
1
Onion
Onion
Contains more Calcium +34.8%
Contains more Iron +1809.5%
Contains more Magnesium +430%
Contains more Phosphorus +355.2%
Contains more Potassium +43.8%
Contains more Zinc +541.2%
Contains more Copper +1087.2%
Contains more Manganese +439.5%
Contains more Selenium +1040%
Contains less Sodium -99.3%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Calcium +34.8%
Contains more Iron +1809.5%
Contains more Magnesium +430%
Contains more Phosphorus +355.2%
Contains more Potassium +43.8%
Contains more Zinc +541.2%
Contains more Copper +1087.2%
Contains more Manganese +439.5%
Contains more Selenium +1040%
Contains less Sodium -99.3%

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.
Wafer
Wafer
9
:
2
Onion
Onion
Contains more Vitamin A +400%
Contains more Vitamin E +3500%
Contains more Vitamin B1 +341.3%
Contains more Vitamin B2 +885.2%
Contains more Vitamin B3 +2363.8%
Contains more Vitamin B5 +209.8%
Contains more Folate +147.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +500%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +135.3%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin A +400%
Contains more Vitamin E +3500%
Contains more Vitamin B1 +341.3%
Contains more Vitamin B2 +885.2%
Contains more Vitamin B3 +2363.8%
Contains more Vitamin B5 +209.8%
Contains more Folate +147.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +500%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +135.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Onion
Onion
Contains more Protein +500%
Contains more Fats +14100%
Contains more Carbs +678.4%
Contains more Other +471.4%
Contains more Water +1880.2%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +500%
Contains more Fats +14100%
Contains more Carbs +678.4%
Contains more Other +471.4%
Contains more Water +1880.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +37323.1%
Contains more Polyunsaturated fat +24329.4%
Contains less Saturated Fat -99%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +37323.1%
Contains more Polyunsaturated fat +24329.4%
Contains less Saturated Fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Onion
Rich in minerals ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Wafer Onion Opinion
Net carbs 69.3g 7.64g Wafer
Protein 6.6g 1.1g Wafer
Fats 14.2g 0.1g Wafer
Carbs 72.7g 9.34g Wafer
Calories 433kcal 40kcal Wafer
Fructose 1.29g Onion
Sugar 37.43g 4.24g Onion
Fiber 3.4g 1.7g Wafer
Calcium 31mg 23mg Wafer
Iron 4.01mg 0.21mg Wafer
Magnesium 53mg 10mg Wafer
Phosphorus 132mg 29mg Wafer
Potassium 210mg 146mg Wafer
Sodium 580mg 4mg Onion
Zinc 1.09mg 0.17mg Wafer
Copper 0.463mg 0.039mg Wafer
Manganese 0.696mg 0.129mg Wafer
Selenium 5.7µg 0.5µg Wafer
Vitamin A 10IU 2IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.02mg Wafer
Vitamin C 0mg 7.4mg Onion
Vitamin B1 0.203mg 0.046mg Wafer
Vitamin B2 0.266mg 0.027mg Wafer
Vitamin B3 2.858mg 0.116mg Wafer
Vitamin B5 0.381mg 0.123mg Wafer
Vitamin B6 0.051mg 0.12mg Onion
Folate 47µg 19µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 0.4µg Wafer
Tryptophan 0.096mg 0.014mg Wafer
Threonine 0.22mg 0.021mg Wafer
Isoleucine 0.261mg 0.014mg Wafer
Leucine 0.447mg 0.025mg Wafer
Lysine 0.281mg 0.039mg Wafer
Methionine 0.105mg 0.002mg Wafer
Phenylalanine 0.308mg 0.025mg Wafer
Valine 0.323mg 0.021mg Wafer
Histidine 0.128mg 0.014mg Wafer
Cholesterol 2mg 0mg Onion
Saturated Fat 4.241g 0.042g Onion
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.013g Wafer
Polyunsaturated fat 4.153g 0.017g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Onion
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Wafer
8%
Onion
Minerals Daily Need Coverage Score
65%
Wafer
8%
Onion

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.2)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Onion
Onion is lower in Sugar (difference - 33.19g)
Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 576mg)
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 4.199g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 46)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.