Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wafer vs. Parsnip — In-Depth Nutrition Comparison

Compare

A recap on differences between wafer and parsnip

  • Wafer is higher in iron, copper, vitamin B2, vitamin B3, vitamin B1, and phosphorus, yet parsnip is higher in vitamin C and vitamin K.
  • Wafer covers your daily iron needs 43% more than parsnip.
  • Wafer contains 85 times more saturated fat than parsnip. While wafer contains 4.241g of saturated fat, parsnip contains only 0.05g.
  • The glycemic index of wafer is lower.

Food varieties used in this article are Cookies, chocolate wafers and Parsnips, raw.

Infographic

Wafer vs Parsnip 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
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 21% 11% 33% 22% 40% 16% 30% 1.3% 73% 9.8%
Contains more MagnesiumMagnesium +82.8%
Contains more IronIron +579.7%
Contains more CopperCopper +285.8%
Contains more ZincZinc +84.7%
Contains more PhosphorusPhosphorus +85.9%
Contains more ManganeseManganese +24.3%
Contains more SeleniumSelenium +216.7%
Contains more CalciumCalcium +16.1%
Contains more PotassiumPotassium +78.6%
Contains less SodiumSodium -98.3%

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
6
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 57% 0% 30% 0% 23% 12% 13% 36% 21% 0% 56% 50% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +125.6%
Contains more Vitamin B2Vitamin B2 +432%
Contains more Vitamin B3Vitamin B3 +308.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +106.9%
Contains more Vitamin B5Vitamin B5 +57.5%
Contains more Vitamin B6Vitamin B6 +76.5%
Contains more Vitamin KVitamin K +837.5%
Contains more FolateFolate +42.6%
~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
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 g
Contains more ProteinProtein +450%
Contains more FatsFats +4633.3%
Contains more CarbsCarbs +304.1%
Contains more OtherOther +104.1%
Contains more WaterWater +1667.3%

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% 54% 22%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +4243.8%
Contains more Poly. FatPolyunsaturated fat +8736.2%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Parsnip DV% diff.
Iron 4.01mg 0.59mg 43%
Copper 0.463mg 0.12mg 38%
Polyunsaturated fat 4.153g 0.047g 27%
Sodium 580mg 10mg 25%
Fats 14.2g 0.3g 21%
Vitamin C 0mg 17mg 19%
Saturated fat 4.241g 0.05g 19%
Calories 433kcal 75kcal 18%
Carbs 72.7g 17.99g 18%
Vitamin K 2.4µg 22.5µg 17%
Vitamin B2 0.266mg 0.05mg 17%
Vitamin B3 2.858mg 0.7mg 13%
Monounsaturated fat 4.865g 0.112g 12%
Protein 6.6g 1.2g 11%
Vitamin B1 0.203mg 0.09mg 9%
Phosphorus 132mg 71mg 9%
Selenium 5.7µg 1.8µg 7%
Fiber 3.4g 4.9g 6%
Magnesium 53mg 29mg 6%
Manganese 0.696mg 0.56mg 6%
Zinc 1.09mg 0.59mg 5%
Potassium 210mg 375mg 5%
Vitamin E 0.72mg 1.49mg 5%
Folate 47µg 67µg 5%
Vitamin B5 0.381mg 0.6mg 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin B6 0.051mg 0.09mg 3%
Caffeine 10mg 0mg 3%
Choline 14.3mg 3%
Calcium 31mg 36mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 13.09g N/A
Sugar 37.43g 4.8g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Which food is preferable for your diet?

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

People also compare

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
23%
Parsnip
Minerals Daily Need Coverage Score
65%
Wafer
26%
Parsnip

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 36)
Which food is lower in Cholesterol?
Parsnip
Parsnip is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Parsnip
Parsnip is lower in Sugar (difference - 32.63g)
Which food contains less Sodium?
Parsnip
Parsnip contains less Sodium (difference - 570mg)
Which food is lower in Saturated fat?
Parsnip
Parsnip is lower in Saturated fat (difference - 4.191g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.