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  6. Wafer vs. Pigeon pea raw

Wafer vs. Pigeon pea raw — In-Depth Nutrition Comparison

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How are wafer and pigeon pea raw different?

  • Pigeon pea raw is higher than wafer in folate, copper, manganese, fiber, vitamin B1, potassium, phosphorus, and magnesium.
  • Pigeon pea raw covers your daily need for folate, 102% more than wafer.
  • Wafer contains 34 times more sodium than pigeon pea raw. Wafer contains 580mg of sodium, while pigeon pea raw contains 17mg.
  • Wafer has a higher glycemic index (61) than pigeon pea raw (22).

Cookies, chocolate wafers and Pigeon peas (red gram), mature seeds, raw types were used in this article.

Infographic

Wafer vs Pigeon 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
0
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 131% 39% 123% 196% 352% 75% 157% 2.2% 234% 45%
Contains more MagnesiumMagnesium +245.3%
Contains more CalciumCalcium +319.4%
Contains more PotassiumPotassium +562.9%
Contains more IronIron +30.4%
Contains more CopperCopper +128.3%
Contains more ZincZinc +153.2%
Contains more PhosphorusPhosphorus +178%
Contains less SodiumSodium -97.1%
Contains more ManganeseManganese +157.3%
Contains more SeleniumSelenium +43.9%

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
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% 0.33% 0% 0% 161% 43% 56% 76% 65% 0% 0% 342% 0%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +42.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +216.7%
Contains more Vitamin B5Vitamin B5 +232.3%
Contains more Vitamin B6Vitamin B6 +454.9%
Contains more FolateFolate +870.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.965mg

All nutrients comparison - raw data values

Nutrient Wafer Pigeon pea raw DV% diff.
Folate 47µg 456µg 102%
Copper 0.463mg 1.057mg 66%
Manganese 0.696mg 1.791mg 48%
Fiber 3.4g 15g 46%
Vitamin B1 0.203mg 0.643mg 37%
Potassium 210mg 1392mg 35%
Phosphorus 132mg 367mg 34%
Magnesium 53mg 183mg 31%
Protein 6.6g 21.7g 30%
Sodium 580mg 17mg 24%
Polyunsaturated fat 4.153g 0.814g 22%
Fats 14.2g 1.49g 20%
Vitamin B6 0.051mg 0.283mg 18%
Vitamin B5 0.381mg 1.266mg 18%
Saturated fat 4.241g 0.33g 18%
Iron 4.01mg 5.23mg 15%
Zinc 1.09mg 2.76mg 15%
Monounsaturated fat 4.865g 0.012g 12%
Calcium 31mg 130mg 10%
Vitamin B2 0.266mg 0.187mg 6%
Vitamin E 0.72mg 5%
Calories 433kcal 343kcal 5%
Selenium 5.7µg 8.2µg 5%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Carbs 72.7g 62.78g 3%
Vitamin K 2.4µg 2%
Vitamin B3 2.858mg 2.965mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 47.78g N/A
Sugar 37.43g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.096mg 0.212mg 0%
Threonine 0.22mg 0.767mg 0%
Isoleucine 0.261mg 0.785mg 0%
Leucine 0.447mg 1.549mg 0%
Lysine 0.281mg 1.521mg 0%
Methionine 0.105mg 0.243mg 0%
Phenylalanine 0.308mg 1.858mg 0%
Valine 0.323mg 0.937mg 0%
Histidine 0.128mg 0.774mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
22% 63% 11% 3%
Protein: 21.7 g
Fats: 1.49 g
Carbs: 62.78 g
Water: 10.59 g
Other: 3.44 g
Contains more FatsFats +853%
Contains more CarbsCarbs +15.8%
Contains more ProteinProtein +228.8%
Contains more WaterWater +135.3%
Contains more OtherOther +72%

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
29% 70%
Saturated fat: Sat. Fat 0.33 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.814 g
Contains more Mono. FatMonounsaturated fat +40441.7%
Contains more Poly. FatPolyunsaturated fat +410.2%
Contains less Sat. FatSaturated fat -92.2%

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. Pigeon pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.