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Wafer vs. Pudding — In-Depth Nutrition Comparison

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What are the main differences between Wafer and Pudding?

  • Wafer is richer in Iron, Copper, Manganese, Vitamin B3, Vitamin B1, Folate, and Fiber, while Pudding is higher in Vitamin B12.
  • Wafer's daily need coverage for Iron is 46% higher.
  • Pudding has 21 times less Vitamin B3 than Wafer. Wafer has 2.858mg of Vitamin B3, while Pudding has 0.133mg.
  • Pudding is lower in Sodium.

We used Cookies, chocolate wafers and Puddings, chocolate, dry mix, regular, prepared with whole milk types in this comparison.

Infographic

Wafer vs Pudding 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
:
Contains more Iron +1079.4%
Contains more Magnesium +165%
Contains more Phosphorus +51.7%
Contains more Potassium +40%
Contains more Zinc +127.1%
Contains more Copper +317.1%
Contains more Manganese +617.5%
Contains more Selenium +54.1%
Contains more Calcium +241.9%
Contains less Sodium -83.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 13% 15% 38% 14% 13% 14% 37% 13% 21%
Contains more Iron +1079.4%
Contains more Magnesium +165%
Contains more Phosphorus +51.7%
Contains more Potassium +40%
Contains more Zinc +127.1%
Contains more Copper +317.1%
Contains more Manganese +617.5%
Contains more Selenium +54.1%
Contains more Calcium +241.9%
Contains less Sodium -83.1%

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
8
:
Contains more Vitamin E +1100%
Contains more Vitamin B1 +434.2%
Contains more Vitamin B2 +69.4%
Contains more Vitamin B3 +2048.9%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +70%
Contains more Folate +1075%
Contains more Vitamin K +700%
Contains more Vitamin A +1290%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +244.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 34% 0% 10% 37% 3% 20% 7% 3% 39% 1%
Contains more Vitamin E +1100%
Contains more Vitamin B1 +434.2%
Contains more Vitamin B2 +69.4%
Contains more Vitamin B3 +2048.9%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +70%
Contains more Folate +1075%
Contains more Vitamin K +700%
Contains more Vitamin A +1290%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +244.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
4
:
Contains more Protein +108.9%
Contains more Fats +350.8%
Contains more Carbs +270.2%
Contains more Other +117.4%
Contains more Water +1525.1%
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 g
Contains more Protein +108.9%
Contains more Fats +350.8%
Contains more Carbs +270.2%
Contains more Other +117.4%
Contains more Water +1525.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
:
Contains more Monounsaturated Fat +494%
Contains more Polyunsaturated fat +2207.2%
Contains less Saturated Fat -57.3%
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
64% 29% 6%
Saturated Fat: 1.81 g
Monounsaturated Fat: 0.819 g
Polyunsaturated fat: 0.18 g
Contains more Monounsaturated Fat +494%
Contains more Polyunsaturated fat +2207.2%
Contains less Saturated Fat -57.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Pudding Opinion
Net carbs 69.3g 18.84g Wafer
Protein 6.6g 3.16g Wafer
Fats 14.2g 3.15g Wafer
Carbs 72.7g 19.64g Wafer
Calories 433kcal 120kcal Wafer
Sugar 37.43g 11.96g Pudding
Fiber 3.4g 0.8g Wafer
Calcium 31mg 106mg Pudding
Iron 4.01mg 0.34mg Wafer
Magnesium 53mg 20mg Wafer
Phosphorus 132mg 87mg Wafer
Potassium 210mg 150mg Wafer
Sodium 580mg 98mg Pudding
Zinc 1.09mg 0.48mg Wafer
Copper 0.463mg 0.111mg Wafer
Manganese 0.696mg 0.097mg Wafer
Selenium 5.7µg 3.7µg Wafer
Vitamin A 10IU 139IU Pudding
Vitamin A RAE 3µg 39µg Pudding
Vitamin E 0.72mg 0.06mg Wafer
Vitamin D 0IU 44IU Pudding
Vitamin D 0µg 1.1µg Pudding
Vitamin B1 0.203mg 0.038mg Wafer
Vitamin B2 0.266mg 0.157mg Wafer
Vitamin B3 2.858mg 0.133mg Wafer
Vitamin B5 0.381mg 0.326mg Wafer
Vitamin B6 0.051mg 0.03mg Wafer
Folate 47µg 4µg Wafer
Vitamin B12 0.09µg 0.31µg Pudding
Vitamin K 2.4µg 0.3µg Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 2mg 9mg Wafer
Saturated Fat 4.241g 1.81g Pudding
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.819g Wafer
Polyunsaturated fat 4.153g 0.18g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Pudding
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Wafer
13%
Pudding
Minerals Daily Need Coverage Score
65%
Wafer
21%
Pudding

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 7mg)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $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 Sugar?
Pudding
Pudding is lower in Sugar (difference - 25.47g)
Which food contains less Sodium?
Pudding
Pudding contains less Sodium (difference - 482mg)
Which food is lower in Saturated Fat?
Pudding
Pudding is lower in Saturated Fat (difference - 2.431g)
Which food is lower in glycemic index?
Pudding
Pudding is lower in glycemic index (difference - 14)

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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.