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Wafer vs. Scallion — In-Depth Nutrition Comparison

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How are wafer and scallion different?

  • Wafer is richer in copper, iron, manganese, vitamin B3, and vitamin B2, while scallion is higher in vitamin K, vitamin C, and vitamin A.
  • Scallion covers your daily need for vitamin K, 171% more than wafer.
  • Wafer contains 133 times more saturated fat than scallion. Wafer contains 4.241g of saturated fat, while scallion contains 0.032g.
  • Wafer has a higher glycemic index (61) than scallion (32).

Cookies, chocolate wafers and Onions, spring or scallions (includes tops and bulb), raw types were used in this article.

Infographic

Wafer vs Scallion infographic
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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.
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +165%
Contains more IronIron +170.9%
Contains more CopperCopper +457.8%
Contains more ZincZinc +179.5%
Contains more PhosphorusPhosphorus +256.8%
Contains more ManganeseManganese +335%
Contains more SeleniumSelenium +850%
Contains more CalciumCalcium +132.3%
Contains more PotassiumPotassium +31.4%
Contains less SodiumSodium -97.2%

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.
Wafer
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin EVitamin E +30.9%
Contains more Vitamin B1Vitamin B1 +269.1%
Contains more Vitamin B2Vitamin B2 +232.5%
Contains more Vitamin B3Vitamin B3 +444.4%
Contains more Vitamin B5Vitamin B5 +408%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +150.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1566.7%
Contains more Vitamin B6Vitamin B6 +19.6%
Contains more Vitamin KVitamin K +8525%
Contains more FolateFolate +36.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +260.7%
Contains more FatsFats +7373.7%
Contains more CarbsCarbs +890.5%
Contains more OtherOther +146.9%
Contains more WaterWater +1896.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +17918.5%
Contains more Poly. FatPolyunsaturated fat +5512.2%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Scallion DV% diff.
Vitamin K 2.4µg 207µg 171%
Copper 0.463mg 0.083mg 42%
Iron 4.01mg 1.48mg 32%
Polyunsaturated fat 4.153g 0.074g 27%
Sodium 580mg 16mg 25%
Manganese 0.696mg 0.16mg 23%
Fats 14.2g 0.19g 22%
Carbs 72.7g 7.34g 22%
Vitamin C 0mg 18.8mg 21%
Calories 433kcal 32kcal 20%
Saturated fat 4.241g 0.032g 19%
Vitamin B3 2.858mg 0.525mg 15%
Phosphorus 132mg 37mg 14%
Vitamin B2 0.266mg 0.08mg 14%
Monounsaturated fat 4.865g 0.027g 12%
Vitamin B1 0.203mg 0.055mg 12%
Protein 6.6g 1.83g 10%
Selenium 5.7µg 0.6µg 9%
Magnesium 53mg 20mg 8%
Zinc 1.09mg 0.39mg 6%
Vitamin B5 0.381mg 0.075mg 6%
Vitamin A 3µg 50µg 5%
Calcium 31mg 72mg 4%
Folate 47µg 64µg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Fiber 3.4g 2.6g 3%
Choline 14.3mg 5.7mg 2%
Potassium 210mg 276mg 2%
Vitamin B6 0.051mg 0.061mg 1%
Cholesterol 2mg 0mg 1%
Vitamin E 0.72mg 0.55mg 1%
Net carbs 69.3g 4.74g N/A
Sugar 37.43g 2.33g N/A
Tryptophan 0.096mg 0.02mg 0%
Threonine 0.22mg 0.072mg 0%
Isoleucine 0.261mg 0.077mg 0%
Leucine 0.447mg 0.109mg 0%
Lysine 0.281mg 0.091mg 0%
Methionine 0.105mg 0.02mg 0%
Phenylalanine 0.308mg 0.059mg 0%
Valine 0.323mg 0.081mg 0%
Histidine 0.128mg 0.032mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Scallion
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Wafer
55%
Scallion
Minerals Daily Need Coverage Score
65%
Wafer
20%
Scallion

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 lower in Cholesterol?
Scallion
Scallion is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Scallion
Scallion is lower in Sugar (difference - 35.1g)
Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 564mg)
Which food is lower in Saturated fat?
Scallion
Scallion is lower in Saturated fat (difference - 4.209g)
Which food is lower in glycemic index?
Scallion
Scallion is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
?
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.

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.