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Wafer vs. Ostrich — In-Depth Nutrition Comparison

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Summary of differences between wafer and ostrich

  • Wafer has more copper and manganese; however, ostrich is higher in vitamin B12, selenium, vitamin B6, zinc, vitamin B3, and vitamin B5.
  • Ostrich covers your daily need for vitamin B12, 257% more than wafer.
  • Wafer has 37 times more manganese than ostrich. While wafer has 0.696mg of manganese, ostrich has only 0.019mg.
  • Ostrich has less sodium.
  • The glycemic index of wafer is higher.

These are the specific foods used in this comparison Cookies, chocolate wafers and Ostrich, tip trimmed, cooked.

Infographic

Wafer vs Ostrich 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
5
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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +112%
Contains more CalciumCalcium +416.7%
Contains more IronIron +43.7%
Contains more CopperCopper +204.6%
Contains more ManganeseManganese +3563.2%
Contains more PotassiumPotassium +72.4%
Contains more ZincZinc +345%
Contains more PhosphorusPhosphorus +90.2%
Contains less SodiumSodium -86.2%
Contains more SeleniumSelenium +557.9%

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
5
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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +213%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +213.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +14.3%
Contains more Vitamin B3Vitamin B3 +149.9%
Contains more Vitamin B5Vitamin B5 +245.9%
Contains more Vitamin B6Vitamin B6 +968.6%
Contains more Vitamin B12Vitamin B12 +6844.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.292mg

All nutrients comparison - raw data values

Nutrient Wafer Ostrich DV% diff.
Vitamin B12 0.09µg 6.25µg 257%
Selenium 5.7µg 37.5µg 58%
Protein 6.6g 28.49g 44%
Vitamin B6 0.051mg 0.545mg 38%
Copper 0.463mg 0.152mg 35%
Zinc 1.09mg 4.85mg 34%
Manganese 0.696mg 0.019mg 29%
Cholesterol 2mg 85mg 28%
Vitamin B3 2.858mg 7.143mg 27%
Polyunsaturated fat 4.153g 0.44g 25%
Carbs 72.7g 0g 24%
Sodium 580mg 80mg 22%
Vitamin B5 0.381mg 1.318mg 19%
Fats 14.2g 2.57g 18%
Phosphorus 132mg 251mg 17%
Saturated fat 4.241g 1g 15%
Iron 4.01mg 2.79mg 15%
Calories 433kcal 145kcal 14%
Fiber 3.4g 0g 14%
Monounsaturated fat 4.865g 0.97g 10%
Folate 47µg 15µg 8%
Magnesium 53mg 25mg 7%
Potassium 210mg 362mg 4%
Vitamin E 0.72mg 0.23mg 3%
Caffeine 10mg 0mg 3%
Calcium 31mg 6mg 3%
Choline 14.3mg 3%
Vitamin B1 0.203mg 0.232mg 2%
Vitamin B2 0.266mg 0.292mg 2%
Vitamin K 2.4µg 2%
Net carbs 69.3g 0g N/A
Sugar 37.43g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.254mg 0%
Threonine 0.22mg 1.25mg 0%
Isoleucine 0.261mg 1.354mg 0%
Leucine 0.447mg 2.315mg 0%
Lysine 0.281mg 2.516mg 0%
Methionine 0.105mg 0.796mg 0%
Phenylalanine 0.308mg 1.176mg 0%
Valine 0.323mg 1.407mg 0%
Histidine 0.128mg 0.716mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more FatsFats +452.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +365.1%
Contains more ProteinProtein +331.7%
Contains more WaterWater +1422.4%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains more Mono. FatMonounsaturated fat +401.5%
Contains more Poly. FatPolyunsaturated fat +843.9%
Contains less Sat. FatSaturated fat -76.4%

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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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.