Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wafer vs. Potato — In-Depth Nutrition Comparison

Compare

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.

Infographic

Wafer vs Potato 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
8
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%
Potato
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
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.
Wafer
10
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%
Potato
2
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
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%
~equal in Vitamin D ~0µg

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
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
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
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
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +243150%
Contains more Poly. FatPolyunsaturated fat +9788.1%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Potato 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Potato
Minerals Daily Need Coverage Score
65%
Wafer
19%
Potato

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 25)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.2)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 36.61g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 574mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 4.216g)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.