Wafer vs. Potato — In-Depth Nutrition Comparison
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How are wafer and potatoes different?
- Wafer is higher in iron, copper, manganese, vitamin B2, vitamin B3, and phosphorus; however, potatoes are richer in vitamin C and vitamin B6.
- Daily need coverage for iron for wafer is 40% higher.
- Wafer contains 170 times more saturated fat than potatoes. While wafer contains 4.241g of saturated fat, potatoes contain only 0.025g.
- Wafer has a lower glycemic index (61) than potatoes (86).
Cookies, chocolate wafers and Potatoes, flesh, and skin, raw are the varieties used in this article.
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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 | +130.4% |
| Contains more CalciumCalcium | +158.3% |
| Contains more IronIron | +395.1% |
| Contains more CopperCopper | +320.9% |
| Contains more ZincZinc | +263.3% |
| Contains more PhosphorusPhosphorus | +131.6% |
| Contains more ManganeseManganese | +248% |
| Contains more SeleniumSelenium | +1325% |
| Contains more PotassiumPotassium | +102.4% |
| Contains less SodiumSodium | -99% |
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 | +7100% |
| Contains more Vitamin B1Vitamin B1 | +150.6% |
| Contains more Vitamin B2Vitamin B2 | +731.3% |
| Contains more Vitamin B3Vitamin B3 | +169.4% |
| Contains more Vitamin B5Vitamin B5 | +29.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +20% |
| Contains more FolateFolate | +213.3% |
| Contains more CholineCholine | +18.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +484.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 0.81mg | 40% |
| Copper | 0.463mg | 0.11mg | 39% |
| Polyunsaturated fat | 4.153g | 0.042g | 27% |
| Sodium | 580mg | 6mg | 25% |
| Fats | 14.2g | 0.09g | 22% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Manganese | 0.696mg | 0.2mg | 22% |
| Saturated fat | 4.241g | 0.025g | 19% |
| Vitamin B6 | 0.051mg | 0.298mg | 19% |
| Calories | 433kcal | 77kcal | 18% |
| Vitamin B2 | 0.266mg | 0.032mg | 18% |
| Carbs | 72.7g | 17.49g | 18% |
| Monounsaturated fat | 4.865g | 0.002g | 12% |
| Phosphorus | 132mg | 57mg | 11% |
| Vitamin B3 | 2.858mg | 1.061mg | 11% |
| Vitamin B1 | 0.203mg | 0.081mg | 10% |
| Selenium | 5.7µg | 0.4µg | 10% |
| Protein | 6.6g | 2.05g | 9% |
| Folate | 47µg | 15µg | 8% |
| Magnesium | 53mg | 23mg | 7% |
| Zinc | 1.09mg | 0.3mg | 7% |
| Starch | 15.29g | 6% | |
| Potassium | 210mg | 425mg | 6% |
| Vitamin E | 0.72mg | 0.01mg | 5% |
| Fiber | 3.4g | 2.1g | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Calcium | 31mg | 12mg | 2% |
| Vitamin B5 | 0.381mg | 0.295mg | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 15.39g | N/A |
| Sugar | 37.43g | 0.82g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin K | 2.4µg | 2µg | 0% |
| Choline | 14.3mg | 12.1mg | 0% |
| Tryptophan | 0.096mg | 0.021mg | 0% |
| Threonine | 0.22mg | 0.067mg | 0% |
| Isoleucine | 0.261mg | 0.066mg | 0% |
| Leucine | 0.447mg | 0.098mg | 0% |
| Lysine | 0.281mg | 0.107mg | 0% |
| Methionine | 0.105mg | 0.032mg | 0% |
| Phenylalanine | 0.308mg | 0.081mg | 0% |
| Valine | 0.323mg | 0.103mg | 0% |
| Histidine | 0.128mg | 0.035mg | 0% |
| Fructose | 0.26g | 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
| Contains more ProteinProtein | +222% |
| Contains more FatsFats | +15677.8% |
| Contains more CarbsCarbs | +315.7% |
| Contains more OtherOther | +78.6% |
| Contains more WaterWater | +1661.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +243150% |
| Contains more Poly. FatPolyunsaturated fat | +9788.1% |
| Contains less Sat. FatSaturated fat | -99.4% |