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Wafer vs. Potato flour — In-Depth Nutrition Comparison

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Significant differences between wafer and potato flour

  • Wafer has more iron, copper, manganese, vitamin B2, and selenium; however, potato flour is richer in vitamin B6, potassium, and fiber.
  • Potato flour covers your daily vitamin B6 needs 55% more than wafer.
  • Potato flour has 47 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while potato flour has 0.09g.

Specific food types used in this comparison are Cookies, chocolate wafers and Potato flour.

Infographic

Wafer vs Potato flour 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 46% 20% 88% 52% 66% 15% 72% 7.2% 41% 6%
Contains more IronIron +190.6%
Contains more CopperCopper +135%
Contains more ZincZinc +101.9%
Contains more ManganeseManganese +122.4%
Contains more SeleniumSelenium +418.2%
Contains more MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +109.7%
Contains more PotassiumPotassium +376.7%
Contains more PhosphorusPhosphorus +27.3%
Contains less SodiumSodium -90.5%

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 13% 0% 5% 0% 57% 12% 66% 28% 177% 0% 0% 19% 22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +188%
Contains more Vitamin B2Vitamin B2 +421.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +12.3%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more Vitamin B6Vitamin B6 +1407.8%
Contains more CholineCholine +176.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Potato flour DV% diff.
Vitamin B6 0.051mg 0.769mg 55%
Iron 4.01mg 1.38mg 33%
Copper 0.463mg 0.197mg 30%
Polyunsaturated fat 4.153g 0.15g 27%
Potassium 210mg 1001mg 23%
Sodium 580mg 55mg 23%
Fats 14.2g 0.34g 21%
Saturated fat 4.241g 0.09g 19%
Vitamin B2 0.266mg 0.051mg 17%
Manganese 0.696mg 0.313mg 17%
Monounsaturated fat 4.865g 0.008g 12%
Fiber 3.4g 5.9g 10%
Selenium 5.7µg 1.1µg 8%
Folate 47µg 25µg 6%
Choline 14.3mg 39.5mg 5%
Zinc 1.09mg 0.54mg 5%
Phosphorus 132mg 168mg 5%
Vitamin B12 0.09µg 0µg 4%
Vitamin B3 2.858mg 3.507mg 4%
Calories 433kcal 357kcal 4%
Vitamin C 0mg 3.8mg 4%
Calcium 31mg 65mg 3%
Caffeine 10mg 0mg 3%
Carbs 72.7g 83.1g 3%
Magnesium 53mg 65mg 3%
Vitamin E 0.72mg 0.25mg 3%
Vitamin B1 0.203mg 0.228mg 2%
Vitamin B5 0.381mg 0.474mg 2%
Vitamin K 2.4µg 0µg 2%
Protein 6.6g 6.9g 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 77.2g N/A
Sugar 37.43g 3.52g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.115mg 0%
Threonine 0.22mg 0.28mg 0%
Isoleucine 0.261mg 0.299mg 0%
Leucine 0.447mg 0.425mg 0%
Lysine 0.281mg 0.413mg 0%
Methionine 0.105mg 0.107mg 0%
Phenylalanine 0.308mg 0.316mg 0%
Valine 0.323mg 0.356mg 0%
Histidine 0.128mg 0.166mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
1
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more FatsFats +4076.5%
Contains more CarbsCarbs +14.3%
Contains more WaterWater +44.9%
Contains more OtherOther +57%
~equal in Protein ~6.9g

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
36% 3% 60%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.15 g
Contains more Mono. FatMonounsaturated fat +60712.5%
Contains more Poly. FatPolyunsaturated fat +2668.7%
Contains less Sat. FatSaturated fat -97.9%

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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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.