Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Wafer
  5. Compare
  6. Wafer vs. Pea raw

Wafer vs. Pea raw — In-Depth Nutrition Comparison

Compare

Differences between Wafer and Pea raw

  • Wafer has more Copper, Iron, Manganese, and Vitamin B2, while Pea raw has more Vitamin C, Vitamin K, Fiber, and Vitamin B6.
  • 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
:
3
Pea raw
Pea raw
Contains more Calcium +24%
Contains more Iron +172.8%
Contains more Magnesium +60.6%
Contains more Phosphorus +22.2%
Contains more Copper +163.1%
Contains more Manganese +69.8%
Contains more Selenium +216.7%
Contains more Potassium +16.2%
Contains less Sodium -99.1%
Contains more Zinc +13.8%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Contains more Calcium +24%
Contains more Iron +172.8%
Contains more Magnesium +60.6%
Contains more Phosphorus +22.2%
Contains more Copper +163.1%
Contains more Manganese +69.8%
Contains more Selenium +216.7%
Contains more Potassium +16.2%
Contains less Sodium -99.1%
Contains more Zinc +13.8%

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
:
6
Pea raw
Pea raw
Contains more Vitamin E +453.8%
Contains more Vitamin B2 +101.5%
Contains more Vitamin B3 +36.7%
Contains more Vitamin B5 +266.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +7550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31%
Contains more Vitamin B6 +231.4%
Contains more Folate +38.3%
Contains more Vitamin K +933.3%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Contains more Vitamin E +453.8%
Contains more Vitamin B2 +101.5%
Contains more Vitamin B3 +36.7%
Contains more Vitamin B5 +266.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +7550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +31%
Contains more Vitamin B6 +231.4%
Contains more Folate +38.3%
Contains more Vitamin K +933.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Pea raw
Pea raw
Contains more Protein +21.8%
Contains more Fats +3450%
Contains more Carbs +403.1%
Contains more Other +129.9%
Contains more Water +1652.4%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Pea raw
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 Protein +21.8%
Contains more Fats +3450%
Contains more Carbs +403.1%
Contains more Other +129.9%
Contains more Water +1652.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Pea raw
Pea raw
Contains more Monounsaturated Fat +13800%
Contains more Polyunsaturated fat +2120.9%
Contains less Saturated Fat -98.3%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Contains more Monounsaturated Fat +13800%
Contains more Polyunsaturated fat +2120.9%
Contains less Saturated Fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Pea raw Opinion
Net carbs 69.3g 8.75g Wafer
Protein 6.6g 5.42g Wafer
Fats 14.2g 0.4g Wafer
Carbs 72.7g 14.45g Wafer
Calories 433kcal 81kcal Wafer
Fructose 0.39g Pea raw
Sugar 37.43g 5.67g Pea raw
Fiber 3.4g 5.7g Pea raw
Calcium 31mg 25mg Wafer
Iron 4.01mg 1.47mg Wafer
Magnesium 53mg 33mg Wafer
Phosphorus 132mg 108mg Wafer
Potassium 210mg 244mg Pea raw
Sodium 580mg 5mg Pea raw
Zinc 1.09mg 1.24mg Pea raw
Copper 0.463mg 0.176mg Wafer
Manganese 0.696mg 0.41mg Wafer
Selenium 5.7µg 1.8µg Wafer
Vitamin A 10IU 765IU Pea raw
Vitamin A RAE 3µg 38µg Pea raw
Vitamin E 0.72mg 0.13mg Wafer
Vitamin C 0mg 40mg Pea raw
Vitamin B1 0.203mg 0.266mg Pea raw
Vitamin B2 0.266mg 0.132mg Wafer
Vitamin B3 2.858mg 2.09mg Wafer
Vitamin B5 0.381mg 0.104mg Wafer
Vitamin B6 0.051mg 0.169mg Pea raw
Folate 47µg 65µg Pea raw
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 24.8µg Pea raw
Tryptophan 0.096mg 0.037mg Wafer
Threonine 0.22mg 0.203mg Wafer
Isoleucine 0.261mg 0.195mg Wafer
Leucine 0.447mg 0.323mg Wafer
Lysine 0.281mg 0.317mg Pea raw
Methionine 0.105mg 0.082mg Wafer
Phenylalanine 0.308mg 0.2mg Wafer
Valine 0.323mg 0.235mg Wafer
Histidine 0.128mg 0.107mg Wafer
Cholesterol 2mg 0mg Pea raw
Saturated Fat 4.241g 0.071g Pea raw
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.035g Wafer
Polyunsaturated fat 4.153g 0.187g Wafer

Which food is preferable for your diet?

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

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
22%
Wafer
39%
Pea raw
Minerals Daily Need Coverage Score
65%
Wafer
31%
Pea raw

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.3)
Which food is lower in Sugar?
Pea raw
Pea raw is lower in Sugar (difference - 31.76g)
Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 575mg)
Which food is lower in Cholesterol?
Pea raw
Pea raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 4.17g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 7)
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. 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.