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  6. Wafer vs. Orange juice

Wafer vs. Orange juice — In-Depth Nutrition Comparison

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Summary of differences between wafer and orange juice

  • Wafer has more iron, copper, manganese, vitamin B2, phosphorus, vitamin B3, and fiber; however, orange juice is higher in vitamin C.
  • Orange juice covers your daily need for vitamin C, 56% more than wafer.
  • Wafer has 580 times more sodium than orange juice. While wafer has 580mg of sodium, orange juice has only 1mg.
  • The glycemic index of wafer is higher.

These are the specific foods used in this comparison Cookies, chocolate wafers and Orange juice, raw.

Infographic

Wafer vs Orange juice 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
8
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +381.8%
Contains more CalciumCalcium +181.8%
Contains more IronIron +1905%
Contains more CopperCopper +952.3%
Contains more ZincZinc +2080%
Contains more PhosphorusPhosphorus +676.5%
Contains more ManganeseManganese +4871.4%
Contains more SeleniumSelenium +5600%
Contains less SodiumSodium -99.8%
~equal in Potassium ~200mg

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
10
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B1Vitamin B1 +125.6%
Contains more Vitamin B2Vitamin B2 +786.7%
Contains more Vitamin B3Vitamin B3 +614.5%
Contains more Vitamin B5Vitamin B5 +100.5%
Contains more Vitamin B6Vitamin B6 +27.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +56.7%
Contains more CholineCholine +130.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +233.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +842.9%
Contains more FatsFats +7000%
Contains more CarbsCarbs +599%
Contains more OtherOther +400%
Contains more WaterWater +1862.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
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% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +13413.9%
Contains more Poly. FatPolyunsaturated fat +10282.5%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Orange juice DV% diff.
Vitamin C 0mg 50mg 56%
Iron 4.01mg 0.2mg 48%
Copper 0.463mg 0.044mg 47%
Manganese 0.696mg 0.014mg 30%
Polyunsaturated fat 4.153g 0.04g 27%
Sodium 580mg 1mg 25%
Fats 14.2g 0.2g 22%
Carbs 72.7g 10.4g 21%
Calories 433kcal 45kcal 19%
Saturated fat 4.241g 0.024g 19%
Vitamin B2 0.266mg 0.03mg 18%
Phosphorus 132mg 17mg 16%
Vitamin B3 2.858mg 0.4mg 15%
Fiber 3.4g 0.2g 13%
Protein 6.6g 0.7g 12%
Monounsaturated fat 4.865g 0.036g 12%
Magnesium 53mg 11mg 10%
Selenium 5.7µg 0.1µg 10%
Zinc 1.09mg 0.05mg 9%
Vitamin B1 0.203mg 0.09mg 9%
Vitamin E 0.72mg 0.04mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B5 0.381mg 0.19mg 4%
Folate 47µg 30µg 4%
Caffeine 10mg 0mg 3%
Vitamin K 2.4µg 0.1µg 2%
Calcium 31mg 11mg 2%
Vitamin B6 0.051mg 0.04mg 1%
Vitamin A 3µg 10µg 1%
Choline 14.3mg 6.2mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 10.2g N/A
Potassium 210mg 200mg 0%
Sugar 37.43g 8.4g N/A
Tryptophan 0.096mg 0.002mg 0%
Threonine 0.22mg 0.008mg 0%
Isoleucine 0.261mg 0.008mg 0%
Leucine 0.447mg 0.013mg 0%
Lysine 0.281mg 0.009mg 0%
Methionine 0.105mg 0.003mg 0%
Phenylalanine 0.308mg 0.009mg 0%
Valine 0.323mg 0.011mg 0%
Histidine 0.128mg 0.003mg 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 Orange juice
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
20%
Orange juice
Minerals Daily Need Coverage Score
65%
Wafer
6%
Orange juice

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Orange juice
Orange juice is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Orange juice
Orange juice is lower in Sugar (difference - 29.03g)
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 579mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 4.217g)
Which food is lower in glycemic index?
Orange juice
Orange juice is lower in glycemic index (difference - 11)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.