Wafer vs. Onion — In-Depth Nutrition Comparison
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How are wafer and onions different?
- Wafer has more iron, copper, manganese, vitamin B2, vitamin B3, phosphorus, vitamin B1, and magnesium than onions.
- Daily need coverage for iron for wafer is 48% higher.
- Wafer contains 145 times more sodium than onions. While wafer contains 580mg of sodium, onions contain only 4mg.
- Onions have a lower glycemic index (15) than wafer (61).
Cookies, chocolate wafers and Onions, raw are the varieties used in this article.
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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 | +430% |
| Contains more CalciumCalcium | +34.8% |
| Contains more PotassiumPotassium | +43.8% |
| Contains more IronIron | +1809.5% |
| Contains more CopperCopper | +1087.2% |
| Contains more ZincZinc | +541.2% |
| Contains more PhosphorusPhosphorus | +355.2% |
| Contains more ManganeseManganese | +439.5% |
| Contains more SeleniumSelenium | +1040% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +3500% |
| Contains more Vitamin B1Vitamin B1 | +341.3% |
| Contains more Vitamin B2Vitamin B2 | +885.2% |
| Contains more Vitamin B3Vitamin B3 | +2363.8% |
| Contains more Vitamin B5Vitamin B5 | +209.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +500% |
| Contains more FolateFolate | +147.4% |
| Contains more CholineCholine | +134.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +135.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 0.21mg | 48% |
| Copper | 0.463mg | 0.039mg | 47% |
| Polyunsaturated fat | 4.153g | 0.017g | 28% |
| Manganese | 0.696mg | 0.129mg | 25% |
| Sodium | 580mg | 4mg | 25% |
| Fats | 14.2g | 0.1g | 22% |
| Carbs | 72.7g | 9.34g | 21% |
| Calories | 433kcal | 40kcal | 20% |
| Saturated fat | 4.241g | 0.042g | 19% |
| Vitamin B2 | 0.266mg | 0.027mg | 18% |
| Vitamin B3 | 2.858mg | 0.116mg | 17% |
| Phosphorus | 132mg | 29mg | 15% |
| Vitamin B1 | 0.203mg | 0.046mg | 13% |
| Monounsaturated fat | 4.865g | 0.013g | 12% |
| Protein | 6.6g | 1.1g | 11% |
| Magnesium | 53mg | 10mg | 10% |
| Selenium | 5.7µg | 0.5µg | 9% |
| Vitamin C | 0mg | 7.4mg | 8% |
| Zinc | 1.09mg | 0.17mg | 8% |
| Fiber | 3.4g | 1.7g | 7% |
| Folate | 47µg | 19µg | 7% |
| Vitamin E | 0.72mg | 0.02mg | 5% |
| Vitamin B5 | 0.381mg | 0.123mg | 5% |
| Vitamin B6 | 0.051mg | 0.12mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Fructose | 1.29g | 2% | |
| Vitamin K | 2.4µg | 0.4µg | 2% |
| Potassium | 210mg | 146mg | 2% |
| Calcium | 31mg | 23mg | 1% |
| Choline | 14.3mg | 6.1mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 7.64g | N/A |
| Sugar | 37.43g | 4.24g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.096mg | 0.014mg | 0% |
| Threonine | 0.22mg | 0.021mg | 0% |
| Isoleucine | 0.261mg | 0.014mg | 0% |
| Leucine | 0.447mg | 0.025mg | 0% |
| Lysine | 0.281mg | 0.039mg | 0% |
| Methionine | 0.105mg | 0.002mg | 0% |
| Phenylalanine | 0.308mg | 0.025mg | 0% |
| Valine | 0.323mg | 0.021mg | 0% |
| Histidine | 0.128mg | 0.014mg | 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 | +500% |
| Contains more FatsFats | +14100% |
| Contains more CarbsCarbs | +678.4% |
| Contains more OtherOther | +471.4% |
| Contains more WaterWater | +1880.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +37323.1% |
| Contains more Poly. FatPolyunsaturated fat | +24329.4% |
| Contains less Sat. FatSaturated fat | -99% |
