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  6. Wafer vs. Pumpkin

Wafer vs. Pumpkin — In-Depth Nutrition Comparison

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How are wafer and pumpkin different?

  • Wafer is higher in iron, copper, manganese, vitamin B3, vitamin B1, phosphorus, and vitamin B2; however, pumpkin is richer in vitamin A.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Wafer contains 580 times more sodium than pumpkin. While wafer contains 580mg of sodium, pumpkin contains only 1mg.

Cookies, chocolate wafers and Pumpkin, raw are the varieties used in this article.

Infographic

Wafer vs Pumpkin 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +341.7%
Contains more CalciumCalcium +47.6%
Contains more IronIron +401.3%
Contains more CopperCopper +264.6%
Contains more ZincZinc +240.6%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +456.8%
Contains more SeleniumSelenium +1800%
Contains more PotassiumPotassium +61.9%
Contains less SodiumSodium -99.8%

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
Wafer
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 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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +306%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +376.3%
Contains more Vitamin B5Vitamin B5 +27.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +118.2%
Contains more FolateFolate +193.8%
Contains more CholineCholine +74.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +14100%
Contains more Vitamin EVitamin E +47.2%
Contains more Vitamin B6Vitamin B6 +19.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Pumpkin DV% diff.
Vitamin A 3µg 426µg 47%
Iron 4.01mg 0.8mg 40%
Copper 0.463mg 0.127mg 37%
Polyunsaturated fat 4.153g 0.005g 28%
Manganese 0.696mg 0.125mg 25%
Sodium 580mg 1mg 25%
Fats 14.2g 0.1g 22%
Carbs 72.7g 6.5g 22%
Calories 433kcal 26kcal 20%
Saturated fat 4.241g 0.052g 19%
Vitamin B3 2.858mg 0.6mg 14%
Phosphorus 132mg 44mg 13%
Vitamin B1 0.203mg 0.05mg 13%
Monounsaturated fat 4.865g 0.013g 12%
Vitamin B2 0.266mg 0.11mg 12%
Fiber 3.4g 0.5g 12%
Protein 6.6g 1g 11%
Vitamin C 0mg 9mg 10%
Selenium 5.7µg 0.3µg 10%
Magnesium 53mg 12mg 10%
Folate 47µg 16µg 8%
Zinc 1.09mg 0.32mg 7%
Potassium 210mg 340mg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Vitamin E 0.72mg 1.06mg 2%
Vitamin B5 0.381mg 0.298mg 2%
Choline 14.3mg 8.2mg 1%
Cholesterol 2mg 0mg 1%
Vitamin K 2.4µg 1.1µg 1%
Vitamin B6 0.051mg 0.061mg 1%
Calcium 31mg 21mg 1%
Net carbs 69.3g 6g N/A
Sugar 37.43g 2.76g N/A
Tryptophan 0.096mg 0.012mg 0%
Threonine 0.22mg 0.029mg 0%
Isoleucine 0.261mg 0.031mg 0%
Leucine 0.447mg 0.046mg 0%
Lysine 0.281mg 0.054mg 0%
Methionine 0.105mg 0.011mg 0%
Phenylalanine 0.308mg 0.032mg 0%
Valine 0.323mg 0.035mg 0%
Histidine 0.128mg 0.016mg 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
Wafer
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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +560%
Contains more FatsFats +14100%
Contains more CarbsCarbs +1018.5%
Contains more OtherOther +150%
Contains more WaterWater +1935.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +37323.1%
Contains more Poly. FatPolyunsaturated fat +82960%
Contains less Sat. FatSaturated fat -98.8%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.