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Wafer vs. Pecan pie — In-Depth Nutrition Comparison

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Important differences between wafer and pecan pie

  • Wafer has more iron, copper, vitamin B3, vitamin B2, magnesium, and phosphorus; however, pecan pie has more selenium and vitamin A.
  • Wafer's daily need coverage for iron is 32% more.
  • Wafer has 3 times more vitamin B3 than pecan pie. Wafer has 2.858mg of vitamin B3, while pecan pie has 0.847mg.
  • Pecan pie is lower in sodium.

The food varieties used in the comparison are Cookies, chocolate wafers and Pie, pecan, prepared from recipe.

Infographic

Wafer vs Pecan pie infographic
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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.
Wafer
5
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 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more MagnesiumMagnesium +103.8%
Contains more PotassiumPotassium +57.9%
Contains more IronIron +170.9%
Contains more CopperCopper +119.4%
Contains more PhosphorusPhosphorus +40.4%
Contains less SodiumSodium -54.8%
Contains more SeleniumSelenium +110.5%
~equal in Calcium ~32mg
~equal in Zinc ~1.02mg
~equal in Manganese ~0.712mg

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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +47.8%
Contains more Vitamin B3Vitamin B3 +237.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2633.3%
Contains more Vitamin B5Vitamin B5 +25.7%
Contains more Vitamin B6Vitamin B6 +17.6%
Contains more Vitamin B12Vitamin B12 +88.9%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.188mg

All nutrients comparison - raw data values

Nutrient Wafer Pecan pie DV% diff.
Iron 4.01mg 1.48mg 32%
Cholesterol 2mg 87mg 28%
Copper 0.463mg 0.211mg 28%
Monounsaturated fat 4.865g 11.181g 16%
Fiber 3.4g 14%
Sodium 580mg 262mg 14%
Vitamin B3 2.858mg 0.847mg 13%
Fats 14.2g 22.2g 12%
Selenium 5.7µg 12µg 11%
Polyunsaturated fat 4.153g 5.71g 10%
Vitamin A 3µg 82µg 9%
Vitamin B2 0.266mg 0.18mg 7%
Carbs 72.7g 52.2g 7%
Magnesium 53mg 26mg 6%
Phosphorus 132mg 94mg 5%
Vitamin E 0.72mg 5%
Folate 47µg 26µg 5%
Vitamin B12 0.09µg 0.17µg 3%
Choline 14.3mg 3%
Protein 6.6g 4.9g 3%
Caffeine 10mg 3%
Potassium 210mg 133mg 2%
Vitamin K 2.4µg 2%
Vitamin B5 0.381mg 0.479mg 2%
Saturated fat 4.241g 3.989g 1%
Calories 433kcal 412kcal 1%
Vitamin B6 0.051mg 0.06mg 1%
Manganese 0.696mg 0.712mg 1%
Zinc 1.09mg 1.02mg 1%
Vitamin B1 0.203mg 0.188mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 69.3g 52.2g N/A
Calcium 31mg 32mg 0%
Sugar 37.43g N/A
Tryptophan 0.096mg 0.069mg 0%
Threonine 0.22mg 0.189mg 0%
Isoleucine 0.261mg 0.223mg 0%
Leucine 0.447mg 0.372mg 0%
Lysine 0.281mg 0.248mg 0%
Methionine 0.105mg 0.125mg 0%
Phenylalanine 0.308mg 0.25mg 0%
Valine 0.323mg 0.255mg 0%
Histidine 0.128mg 0.116mg 0%
Omega-3 - EPA 0.003g 0.001g N/A
Omega-3 - DHA 0.002g 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
3
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% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more ProteinProtein +34.7%
Contains more CarbsCarbs +39.3%
Contains more OtherOther +66.7%
Contains more FatsFats +56.3%
Contains more WaterWater +333.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
0
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains more Mono. FatMonounsaturated fat +129.8%
Contains more Poly. FatPolyunsaturated fat +37.5%
~equal in Saturated fat ~3.989g

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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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.