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Wafer vs. Powdered milk — In-Depth Nutrition Comparison

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How are wafer and powdered milk different?

  • Wafer is higher in iron and copper; however, powdered milk is richer in vitamin B12, phosphorus, calcium, vitamin B2, vitamin B5, and potassium.
  • Daily need coverage for vitamin B12 for powdered milk is 132% higher.
  • Wafer contains 9 times more iron than powdered milk. While wafer contains 4.01mg of iron, powdered milk contains only 0.47mg.
  • Wafer has less saturated fat.
  • Powdered milk has a lower glycemic index (32) than wafer (61).

Cookies, chocolate wafers and Milk, dry, whole, without added vitamin D are the varieties used in this article.

Infographic

Wafer vs Powdered milk 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
3
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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more IronIron +753.2%
Contains more CopperCopper +478.8%
Contains more ManganeseManganese +1640%
Contains more MagnesiumMagnesium +60.4%
Contains more CalciumCalcium +2841.9%
Contains more PotassiumPotassium +533.3%
Contains more ZincZinc +206.4%
Contains more PhosphorusPhosphorus +487.9%
Contains less SodiumSodium -36%
Contains more SeleniumSelenium +186%

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% 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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin EVitamin E +24.1%
Contains more Vitamin B3Vitamin B3 +342.4%
Contains more FolateFolate +27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +39.4%
Contains more Vitamin B2Vitamin B2 +353%
Contains more Vitamin B5Vitamin B5 +496.1%
Contains more Vitamin B6Vitamin B6 +492.2%
Contains more Vitamin B12Vitamin B12 +3511.1%
Contains more CholineCholine +721%
~equal in Vitamin K ~2.2µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more CarbsCarbs +89.2%
Contains more WaterWater +82.2%
Contains more ProteinProtein +298.8%
Contains more FatsFats +88.1%
Contains more OtherOther +204%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -74.7%
Contains more Poly. FatPolyunsaturated fat +524.5%
Contains more Mono. FatMonounsaturated fat +62.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Powdered milk DV% diff.
Vitamin B12 0.09µg 3.25µg 132%
Phosphorus 132mg 776mg 92%
Calcium 31mg 912mg 88%
Vitamin B2 0.266mg 1.205mg 72%
Saturated fat 4.241g 16.742g 57%
Iron 4.01mg 0.47mg 44%
Copper 0.463mg 0.08mg 43%
Protein 6.6g 26.32g 39%
Vitamin B5 0.381mg 2.271mg 38%
Potassium 210mg 1330mg 33%
Cholesterol 2mg 97mg 32%
Manganese 0.696mg 0.04mg 29%
Vitamin A 3µg 258µg 28%
Polyunsaturated fat 4.153g 0.665g 23%
Zinc 1.09mg 3.34mg 20%
Choline 14.3mg 117.4mg 19%
Selenium 5.7µg 16.3µg 19%
Fats 14.2g 26.71g 19%
Vitamin B6 0.051mg 0.302mg 19%
Fiber 3.4g 0g 14%
Vitamin B3 2.858mg 0.646mg 14%
Carbs 72.7g 38.42g 11%
Vitamin C 0mg 8.6mg 10%
Sodium 580mg 371mg 9%
Magnesium 53mg 85mg 8%
Monounsaturated fat 4.865g 7.924g 8%
Vitamin B1 0.203mg 0.283mg 7%
Folate 47µg 37µg 3%
Caffeine 10mg 0mg 3%
Calories 433kcal 496kcal 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin E 0.72mg 0.58mg 1%
Net carbs 69.3g 38.42g N/A
Sugar 37.43g 38.42g N/A
Vitamin K 2.4µg 2.2µg 0%
Tryptophan 0.096mg 0.371mg 0%
Threonine 0.22mg 1.188mg 0%
Isoleucine 0.261mg 1.592mg 0%
Leucine 0.447mg 2.578mg 0%
Lysine 0.281mg 2.087mg 0%
Methionine 0.105mg 0.66mg 0%
Phenylalanine 0.308mg 1.271mg 0%
Valine 0.323mg 1.762mg 0%
Histidine 0.128mg 0.714mg 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 Powdered milk
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
93%
Powdered milk
Minerals Daily Need Coverage Score
65%
Wafer
106%
Powdered milk

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Wafer
Wafer is lower in Sugar (difference - 0.99g)
Which food is lower in Saturated fat?
Wafer
Wafer is lower in Saturated fat (difference - 12.501g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.2)
Which food contains less Sodium?
Powdered milk
Powdered milk contains less Sodium (difference - 209mg)
Which food is lower in glycemic index?
Powdered milk
Powdered milk is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
Powdered milk
Powdered milk is relatively richer in vitamins
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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.