Wafer vs. Penne — In-Depth Nutrition Comparison
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Summary of differences between wafer and penne
- Wafer has more iron, magnesium, polyunsaturated fat, and monounsaturated fat; however, penne is higher in calcium.
- Wafer covers your daily need for iron, 40% more than penne.
- Wafer has 20 times more sugar than penne. While wafer has 37.43g of sugar, penne has only 1.9g.
- The glycemic index of wafer is higher.
These are the specific foods used in this comparison Cookies, chocolate wafers and KASHI Three Cheese Penne, frozen, unprepared.
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.
| Contains more MagnesiumMagnesium | +76.7% |
| Contains more PotassiumPotassium | +72.1% |
| Contains more IronIron | +401.3% |
| Contains more CopperCopper | +∞% |
| Contains more PhosphorusPhosphorus | +11.9% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +187.1% |
| Contains less SodiumSodium | -57.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +15.8% |
| Contains more FatsFats | +255% |
| Contains more CarbsCarbs | +332.7% |
| Contains more OtherOther | +81.8% |
| Contains more WaterWater | +1508.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +386.5% |
| Contains more Poly. FatPolyunsaturated fat | +938.3% |
| Contains less Sat. FatSaturated fat | -45.8% |
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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| Rich in minerals |
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| Lower in Cholesterol |
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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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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.463mg | 51% | |
| Iron | 4.01mg | 0.8mg | 40% |
| Manganese | 0.696mg | 30% | |
| Polyunsaturated fat | 4.153g | 0.4g | 25% |
| Vitamin B2 | 0.266mg | 20% | |
| Carbs | 72.7g | 16.8g | 19% |
| Vitamin B3 | 2.858mg | 18% | |
| Vitamin B1 | 0.203mg | 17% | |
| Fats | 14.2g | 4g | 16% |
| Calories | 433kcal | 126kcal | 15% |
| Sodium | 580mg | 248mg | 14% |
| Folate | 47µg | 12% | |
| Monounsaturated fat | 4.865g | 1g | 10% |
| Selenium | 5.7µg | 10% | |
| Saturated fat | 4.241g | 2.3g | 9% |
| Vitamin B5 | 0.381mg | 8% | |
| Calcium | 31mg | 89mg | 6% |
| Magnesium | 53mg | 30mg | 5% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B6 | 0.051mg | 4% | |
| Vitamin B12 | 0.09µg | 4% | |
| Cholesterol | 2mg | 12mg | 3% |
| Caffeine | 10mg | 3% | |
| Fiber | 3.4g | 2.7g | 3% |
| Potassium | 210mg | 122mg | 3% |
| Choline | 14.3mg | 3% | |
| Phosphorus | 132mg | 118mg | 2% |
| Protein | 6.6g | 5.7g | 2% |
| Vitamin K | 2.4µg | 2% | |
| Net carbs | 69.3g | 14.1g | N/A |
| Sugar | 37.43g | 1.9g | N/A |
| Zinc | 1.09mg | 1.1mg | 0% |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.2g | N/A | |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 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%
0%
Minerals Daily Need Coverage Score
65%
20%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 10mg)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Penne is lower in Sugar (difference - 35.53g)
Which food contains less Sodium?
Penne contains less Sodium (difference - 332mg)
Which food is lower in Saturated fat?
Penne is lower in Saturated fat (difference - 1.941g)
Which food is lower in glycemic index?
Penne is lower in glycemic index (difference - 18)
Which food is cheaper?
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The foods are relatively equal in price ($)