Wafer vs. Pasta — In-Depth Nutrition Comparison
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Differences between wafer and pasta
- Pasta contains less copper, iron, manganese, vitamin B3, phosphorus, vitamin B2, and magnesium than wafer.
- Wafer's daily need coverage for copper is 41% higher.
- Pasta contains 97 times less sodium than wafer. Wafer contains 580mg of sodium, while pasta contains 6mg.
- Pasta has a lower glycemic index. The glycemic index of pasta is 49, while the glycemic index of wafer is 61.
The food types used in this comparison are Cookies, chocolate wafers and Pasta, fresh-refrigerated, plain, cooked.
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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 | +194.4% |
| Contains more CalciumCalcium | +416.7% |
| Contains more PotassiumPotassium | +775% |
| Contains more IronIron | +251.8% |
| Contains more CopperCopper | +397.8% |
| Contains more ZincZinc | +94.6% |
| Contains more PhosphorusPhosphorus | +109.5% |
| Contains more ManganeseManganese | +210.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -99% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +77.3% |
| Contains more Vitamin B3Vitamin B3 | +188.1% |
| Contains more Vitamin B5Vitamin B5 | +108.2% |
| Contains more Vitamin B6Vitamin B6 | +50% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin B12Vitamin B12 | +55.6% |
| Contains more FolateFolate | +36.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +28.2% |
| Contains more FatsFats | +1252.4% |
| Contains more CarbsCarbs | +191.6% |
| Contains more OtherOther | +545.2% |
| Contains more WaterWater | +1423.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3823.4% |
| Contains more Poly. FatPolyunsaturated fat | +868.1% |
| Contains less Sat. FatSaturated fat | -96.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.463mg | 0.093mg | 41% |
| Iron | 4.01mg | 1.14mg | 36% |
| Sodium | 580mg | 6mg | 25% |
| Polyunsaturated fat | 4.153g | 0.429g | 25% |
| Manganese | 0.696mg | 0.224mg | 21% |
| Fats | 14.2g | 1.05g | 20% |
| Saturated fat | 4.241g | 0.15g | 19% |
| Carbs | 72.7g | 24.93g | 16% |
| Calories | 433kcal | 131kcal | 15% |
| Fiber | 3.4g | 14% | |
| Monounsaturated fat | 4.865g | 0.124g | 12% |
| Vitamin B3 | 2.858mg | 0.992mg | 12% |
| Phosphorus | 132mg | 63mg | 10% |
| Selenium | 5.7µg | 10% | |
| Cholesterol | 2mg | 33mg | 10% |
| Vitamin B2 | 0.266mg | 0.15mg | 9% |
| Magnesium | 53mg | 18mg | 8% |
| Vitamin E | 0.72mg | 5% | |
| Potassium | 210mg | 24mg | 5% |
| Zinc | 1.09mg | 0.56mg | 5% |
| Vitamin B5 | 0.381mg | 0.183mg | 4% |
| Folate | 47µg | 64µg | 4% |
| Calcium | 31mg | 6mg | 3% |
| Caffeine | 10mg | 3% | |
| Protein | 6.6g | 5.15g | 3% |
| Choline | 14.3mg | 3% | |
| Vitamin B12 | 0.09µg | 0.14µg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B6 | 0.051mg | 0.034mg | 1% |
| Net carbs | 69.3g | 24.93g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 6µg | 0% |
| Vitamin B1 | 0.203mg | 0.209mg | 0% |
| Tryptophan | 0.096mg | 0.065mg | 0% |
| Threonine | 0.22mg | 0.134mg | 0% |
| Isoleucine | 0.261mg | 0.197mg | 0% |
| Leucine | 0.447mg | 0.348mg | 0% |
| Lysine | 0.281mg | 0.097mg | 0% |
| Methionine | 0.105mg | 0.079mg | 0% |
| Phenylalanine | 0.308mg | 0.247mg | 0% |
| Valine | 0.323mg | 0.217mg | 0% |
| Histidine | 0.128mg | 0.103mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
15%
Minerals Daily Need Coverage Score
65%
16%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 31mg)
Which food is cheaper?
Wafer is cheaper (difference - $3)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Pasta is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Pasta contains less Sodium (difference - 574mg)
Which food is lower in Saturated fat?
Pasta is lower in Saturated fat (difference - 4.091g)
Which food is lower in glycemic index?
Pasta is lower in glycemic index (difference - 12)