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Wafer vs. Post Golden Crisp Cereal — In-Depth Nutrition Comparison

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Significant differences between Wafer and Post Golden Crisp Cereal

  • The amount of Vitamin B12, Vitamin B6, Vitamin B2, Vitamin B1, Vitamin B3, Vitamin A RAE, Folate, Selenium, Vitamin D, and Zinc in Post Golden Crisp Cereal is higher than in Wafer.
  • Post Golden Crisp Cereal covers your daily Vitamin B12 needs 230% more than Wafer.

Specific food types used in this comparison are Cookies, chocolate wafers and Cereals ready-to-eat, POST, GOLDEN CRISP.

Infographic

Wafer vs Post Golden Crisp Cereal 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
4
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 42% 4.5% 16% 251% 67% 153% 97% 12% 0% 265%
Contains more CalciumCalcium +106.7%
Contains more PotassiumPotassium +19.3%
Contains more CopperCopper +131.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +11.3%
Contains more IronIron +67.1%
Contains more ZincZinc +413.8%
Contains more PhosphorusPhosphorus +72%
Contains less SodiumSodium -83.6%
Contains more SeleniumSelenium +752.6%

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
3
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% 0.6% 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% 167% 6.6% 222% 350% 369% 347% 0% 438% 700% 2.3% 278% 7.5%
Contains more Vitamin E Vitamin E +118.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +166.7%
Contains more Vitamin AVitamin A +27680%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +589.7%
Contains more Vitamin B2Vitamin B2 +501.5%
Contains more Vitamin B3Vitamin B3 +547.3%
Contains more Vitamin B6Vitamin B6 +3625.5%
Contains more Vitamin B12Vitamin B12 +6122.2%
Contains more FolateFolate +687.2%
~equal in Vitamin C ~0mg
~equal in Choline ~13.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
6% 2% 90%
Protein: 5.5 g
Fats: 1.7 g
Carbs: 90.1 g
Water: 1.4 g
Other: 1.3 g
Contains more ProteinProtein +20%
Contains more FatsFats +735.3%
Contains more WaterWater +221.4%
Contains more OtherOther +53.8%
Contains more CarbsCarbs +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
14% 43% 43%
Saturated Fat: Sat. Fat 0.2 g
Monounsaturated Fat: Mono. Fat 0.6 g
Polyunsaturated fat: Poly. Fat 0.6 g
Contains more Mono. FatMonounsaturated Fat +710.8%
Contains more Poly. FatPolyunsaturated fat +592.2%
Contains less Sat. FatSaturated Fat -95.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Post Golden Crisp Cereal Opinion
Calories 433kcal 380kcal Wafer
Protein 6.6g 5.5g Wafer
Fats 14.2g 1.7g Wafer
Net carbs 69.3g 85.1g Post Golden Crisp Cereal
Carbs 72.7g 90.1g Post Golden Crisp Cereal
Cholesterol 2mg 0mg Post Golden Crisp Cereal
Vitamin D 0IU 296IU Post Golden Crisp Cereal
Magnesium 53mg 59mg Post Golden Crisp Cereal
Calcium 31mg 15mg Wafer
Potassium 210mg 176mg Wafer
Iron 4.01mg 6.7mg Post Golden Crisp Cereal
Sugar 37.43g 53.6g Wafer
Fiber 3.4g 5g Post Golden Crisp Cereal
Copper 0.463mg 0.2mg Wafer
Zinc 1.09mg 5.6mg Post Golden Crisp Cereal
Phosphorus 132mg 227mg Post Golden Crisp Cereal
Sodium 580mg 95mg Post Golden Crisp Cereal
Vitamin A 10IU 2778IU Post Golden Crisp Cereal
Vitamin A RAE 3µg 832µg Post Golden Crisp Cereal
Vitamin E 0.72mg 0.33mg Wafer
Vitamin D 0µg 7.4µg Post Golden Crisp Cereal
Manganese 0.696mg Wafer
Selenium 5.7µg 48.6µg Post Golden Crisp Cereal
Vitamin B1 0.203mg 1.4mg Post Golden Crisp Cereal
Vitamin B2 0.266mg 1.6mg Post Golden Crisp Cereal
Vitamin B3 2.858mg 18.5mg Post Golden Crisp Cereal
Vitamin B5 0.381mg Wafer
Vitamin B6 0.051mg 1.9mg Post Golden Crisp Cereal
Vitamin B12 0.09µg 5.6µg Post Golden Crisp Cereal
Vitamin K 2.4µg 0.9µg Wafer
Folate 47µg 370µg Post Golden Crisp Cereal
Choline 14.3mg 13.8mg Wafer
Saturated Fat 4.241g 0.2g Post Golden Crisp Cereal
Monounsaturated Fat 4.865g 0.6g Wafer
Polyunsaturated fat 4.153g 0.6g Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Omega-3 - EPA 0.003g 0g Wafer
Omega-3 - DHA 0.002g 0g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Post Golden Crisp Cereal
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Wafer
222%
Post Golden Crisp Cereal
Minerals Daily Need Coverage Score
65%
Wafer
91%
Post Golden Crisp Cereal

Comparison summary

Which food is lower in Sugar?
Wafer
Wafer is lower in Sugar (difference - 16.17g)
Which food is lower in Cholesterol?
Post Golden Crisp Cereal
Post Golden Crisp Cereal is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Post Golden Crisp Cereal
Post Golden Crisp Cereal contains less Sodium (difference - 485mg)
Which food is lower in Saturated Fat?
Post Golden Crisp Cereal
Post Golden Crisp Cereal is lower in Saturated Fat (difference - 4.041g)
Which food is lower in glycemic index?
Post Golden Crisp Cereal
Post Golden Crisp Cereal is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Post Golden Crisp Cereal
Post Golden Crisp Cereal is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Post Golden Crisp Cereal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171652/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.