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  6. Wafer vs. Pea raw

Wafer vs. Pea raw — In-Depth Nutrition Comparison

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Differences between wafer and pea raw

  • Wafer has more copper, iron, manganese, and vitamin B2, while pea raw has more vitamin C, vitamin K, vitamin A, and fiber.
  • Pea raw's daily need coverage for vitamin C is 44% higher.
  • Pea raw contains 116 times less sodium than wafer. Wafer contains 580mg of sodium, while pea raw contains 5mg.

The food types used in this comparison are Cookies, chocolate wafers and Peas, green, raw.

Infographic

Wafer vs Pea raw 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
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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more MagnesiumMagnesium +60.6%
Contains more CalciumCalcium +24%
Contains more IronIron +172.8%
Contains more CopperCopper +163.1%
Contains more PhosphorusPhosphorus +22.2%
Contains more ManganeseManganese +69.8%
Contains more SeleniumSelenium +216.7%
Contains more PotassiumPotassium +16.2%
Contains more ZincZinc +13.8%
Contains less SodiumSodium -99.1%

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
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +453.8%
Contains more Vitamin B2Vitamin B2 +101.5%
Contains more Vitamin B3Vitamin B3 +36.7%
Contains more Vitamin B5Vitamin B5 +266.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin B1Vitamin B1 +31%
Contains more Vitamin B6Vitamin B6 +231.4%
Contains more Vitamin KVitamin K +933.3%
Contains more FolateFolate +38.3%
Contains more CholineCholine +98.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Pea raw DV% diff.
Vitamin C 0mg 40mg 44%
Iron 4.01mg 1.47mg 32%
Copper 0.463mg 0.176mg 32%
Polyunsaturated fat 4.153g 0.187g 26%
Sodium 580mg 5mg 25%
Fats 14.2g 0.4g 21%
Vitamin K 2.4µg 24.8µg 19%
Carbs 72.7g 14.45g 19%
Saturated fat 4.241g 0.071g 19%
Calories 433kcal 81kcal 18%
Monounsaturated fat 4.865g 0.035g 12%
Manganese 0.696mg 0.41mg 12%
Vitamin B2 0.266mg 0.132mg 10%
Vitamin B6 0.051mg 0.169mg 9%
Fiber 3.4g 5.7g 9%
Selenium 5.7µg 1.8µg 7%
Vitamin B5 0.381mg 0.104mg 6%
Folate 47µg 65µg 5%
Vitamin B1 0.203mg 0.266mg 5%
Vitamin B3 2.858mg 2.09mg 5%
Magnesium 53mg 33mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin E 0.72mg 0.13mg 4%
Vitamin A 3µg 38µg 4%
Caffeine 10mg 0mg 3%
Phosphorus 132mg 108mg 3%
Choline 14.3mg 28.4mg 3%
Protein 6.6g 5.42g 2%
Zinc 1.09mg 1.24mg 1%
Potassium 210mg 244mg 1%
Calcium 31mg 25mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 8.75g N/A
Sugar 37.43g 5.67g N/A
Tryptophan 0.096mg 0.037mg 0%
Threonine 0.22mg 0.203mg 0%
Isoleucine 0.261mg 0.195mg 0%
Leucine 0.447mg 0.323mg 0%
Lysine 0.281mg 0.317mg 0%
Methionine 0.105mg 0.082mg 0%
Phenylalanine 0.308mg 0.2mg 0%
Valine 0.323mg 0.235mg 0%
Histidine 0.128mg 0.107mg 0%
Fructose 0.39g 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +21.8%
Contains more FatsFats +3450%
Contains more CarbsCarbs +403.1%
Contains more OtherOther +129.9%
Contains more WaterWater +1652.4%

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% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +13800%
Contains more Poly. FatPolyunsaturated fat +2120.9%
Contains less Sat. FatSaturated fat -98.3%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.