Wafer vs. Potato salad — In-Depth Nutrition Comparison
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Differences between wafer and potato salad
- Wafer has more iron, copper, manganese, vitamin B2, vitamin B3, phosphorus, and vitamin B1, while potato salad has more vitamin C.
- Wafer's daily need coverage for iron is 42% higher.
- Potato salad contains 7 times less manganese than wafer. Wafer contains 0.696mg of manganese, while potato salad contains 0.101mg.
- The amount of saturated fat in potato salad is lower.
- Potato salad has a lower glycemic index. The glycemic index of potato salad is 45, while the glycemic index of wafer is 61.
The food types used in this comparison are Cookies, chocolate wafers and Potato salad, home-prepared.
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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 | +253.3% |
| Contains more CalciumCalcium | +63.2% |
| Contains more IronIron | +516.9% |
| Contains more CopperCopper | +292.4% |
| Contains more ZincZinc | +251.6% |
| Contains more PhosphorusPhosphorus | +153.8% |
| Contains more ManganeseManganese | +589.1% |
| Contains more SeleniumSelenium | +39% |
| Contains more PotassiumPotassium | +21% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +163.6% |
| Contains more Vitamin B2Vitamin B2 | +343.3% |
| Contains more Vitamin B3Vitamin B3 | +221.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +571.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +966.7% |
| Contains more Vitamin B5Vitamin B5 | +40.2% |
| Contains more Vitamin B6Vitamin B6 | +176.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
2.68 g
Fats:
8.2 g
Carbs:
11.17 g
Water:
76 g
Other:
1.95 g
| Contains more ProteinProtein | +146.3% |
| Contains more FatsFats | +73.2% |
| Contains more CarbsCarbs | +550.9% |
| Contains more WaterWater | +1588.9% |
~equal in
Other
~1.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
1.429 g
Monounsaturated fat:
Mono. Fat
2.48 g
Polyunsaturated fat:
Poly. Fat
3.737 g
| Contains more Mono. FatMonounsaturated fat | +96.2% |
| Contains less Sat. FatSaturated fat | -66.3% |
~equal in
Polyunsaturated fat
~3.737g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Cholesterol |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 4.01mg | 0.65mg | 42% |
| Copper | 0.463mg | 0.118mg | 38% |
| Manganese | 0.696mg | 0.101mg | 26% |
| Cholesterol | 2mg | 68mg | 22% |
| Carbs | 72.7g | 11.17g | 21% |
| Vitamin B2 | 0.266mg | 0.06mg | 16% |
| Calories | 433kcal | 143kcal | 15% |
| Saturated fat | 4.241g | 1.429g | 13% |
| Vitamin B3 | 2.858mg | 0.89mg | 12% |
| Vitamin B1 | 0.203mg | 0.077mg | 11% |
| Vitamin C | 0mg | 10mg | 11% |
| Phosphorus | 132mg | 52mg | 11% |
| Folate | 47µg | 7µg | 10% |
| Magnesium | 53mg | 15mg | 9% |
| Fats | 14.2g | 8.2g | 9% |
| Fiber | 3.4g | 1.3g | 8% |
| Protein | 6.6g | 2.68g | 8% |
| Zinc | 1.09mg | 0.31mg | 7% |
| Vitamin B6 | 0.051mg | 0.141mg | 7% |
| Monounsaturated fat | 4.865g | 2.48g | 6% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Selenium | 5.7µg | 4.1µg | 3% |
| Caffeine | 10mg | 3% | |
| Vitamin B5 | 0.381mg | 0.534mg | 3% |
| Choline | 14.3mg | 3% | |
| Polyunsaturated fat | 4.153g | 3.737g | 3% |
| Vitamin A | 3µg | 32µg | 3% |
| Sodium | 580mg | 529mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Calcium | 31mg | 19mg | 1% |
| Potassium | 210mg | 254mg | 1% |
| Net carbs | 69.3g | 9.87g | N/A |
| Sugar | 37.43g | N/A | |
| Tryptophan | 0.096mg | 0.042mg | 0% |
| Threonine | 0.22mg | 0.116mg | 0% |
| Isoleucine | 0.261mg | 0.141mg | 0% |
| Leucine | 0.447mg | 0.202mg | 0% |
| Lysine | 0.281mg | 0.171mg | 0% |
| Methionine | 0.105mg | 0.066mg | 0% |
| Phenylalanine | 0.308mg | 0.135mg | 0% |
| Valine | 0.323mg | 0.172mg | 0% |
| Histidine | 0.128mg | 0.062mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
13%
Minerals Daily Need Coverage Score
65%
24%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 66mg)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Potato salad is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Potato salad contains less Sodium (difference - 51mg)
Which food is lower in Saturated fat?
Potato salad is lower in Saturated fat (difference - 2.812g)
Which food is lower in glycemic index?
Potato salad is lower in glycemic index (difference - 16)
Which food is cheaper?
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The foods are relatively equal in price ($)