Wafer vs. Pastry — In-Depth Nutrition Comparison

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The main differences between wafer and pastry

Wafer is richer in copper, iron, phosphorus, and carbs, yet pastry is richer in fats, selenium, vitamin B1, and vitamin K.
Daily need coverage for copper for wafer is 39% higher.
Wafer contains 2 times more sodium than pastry. Wafer contains 580mg of sodium, while pastry contains 249mg.

Food types used in this article are Cookies, chocolate wafers and Puff pastry, frozen, ready-to-bake.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wafer

Pastry

Contains more MagnesiumMagnesium	+231.3%
Contains more CalciumCalcium	+210%
Contains more PotassiumPotassium	+244.3%
Contains more IronIron	+56.6%
Contains more CopperCopper	+306.1%
Contains more ZincZinc	+105.7%
Contains more PhosphorusPhosphorus	+120%
Contains more ManganeseManganese	+42.6%

Contains less SodiumSodium	-57.1%
Contains more SeleniumSelenium	+324.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wafer

Pastry

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+33.3%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+142.9%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin B1Vitamin B1	+96.1%
Contains more Vitamin B3Vitamin B3	+45.8%
Contains more Vitamin KVitamin K	+570.8%
Contains more FolateFolate	+66%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.283mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Monounsaturated fat	4.865g	21.597g	42%
Copper	0.463mg	0.114mg	39%
Fats	14.2g	38.1g	37%
Selenium	5.7µg	24.2µg	34%
Saturated fat	4.241g	9.643g	25%
Iron	4.01mg	2.56mg	18%
Vitamin B1	0.203mg	0.398mg	16%
Sodium	580mg	249mg	14%
Vitamin K	2.4µg	16.1µg	11%
Phosphorus	132mg	60mg	10%
Carbs	72.7g	45.1g	9%
Magnesium	53mg	16mg	9%
Manganese	0.696mg	0.488mg	9%
Fiber	3.4g	1.5g	8%
Vitamin B3	2.858mg	4.168mg	8%
Vitamin B5	0.381mg	0mg	8%
Folate	47µg	78µg	8%
Calories	433kcal	551kcal	6%
Zinc	1.09mg	0.53mg	5%
Polyunsaturated fat	4.153g	4.894g	5%
Potassium	210mg	61mg	4%
Vitamin B12	0.09µg	0µg	4%
Caffeine	10mg	0mg	3%
Calcium	31mg	10mg	2%
Vitamin B6	0.051mg	0.021mg	2%
Protein	6.6g	7.3g	1%
Cholesterol	2mg	0mg	1%
Vitamin E	0.72mg	0.54mg	1%
Vitamin B2	0.266mg	0.283mg	1%
Choline	14.3mg	6.4mg	1%
Protein per 100 calories	1.5g	1.3g	N/A
Calories per 10 g protein	656kcal	755kcal	N/A
Weight per 100 calories	23g	18g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.7	N/A
Net carbs	69.3g	43.6g	N/A
Sugar	37.43g	0.74g	N/A
Vitamin A	3µg	0µg	0%
Tryptophan	0.096mg	0.085mg	0%
Threonine	0.22mg	0.196mg	0%
Isoleucine	0.261mg	0.272mg	0%
Leucine	0.447mg	0.508mg	0%
Lysine	0.281mg	0.142mg	0%
Methionine	0.105mg	0.129mg	0%
Phenylalanine	0.308mg	0.362mg	0%
Valine	0.323mg	0.308mg	0%
Histidine	0.128mg	0.156mg	0%
Omega-3 (EPA)	0.003g	0g	N/A
Omega-3 (DHA)	0.002g	0g	N/A