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Wafer vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between wafer and quinoa

  • Wafer is richer in iron, copper, vitamin B3, vitamin B2, vitamin B1, and selenium, yet quinoa is richer in vitamin B6.
  • Daily need coverage for iron for wafer is 32% higher.
  • Wafer contains 83 times more sodium than quinoa. Wafer contains 580mg of sodium, while quinoa contains 7mg.

Food types used in this article are Cookies, chocolate wafers and Quinoa, cooked.

Infographic

Wafer vs Quinoa 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
5
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%
Quinoa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +82.4%
Contains more PotassiumPotassium +22.1%
Contains more IronIron +169.1%
Contains more CopperCopper +141.1%
Contains more SeleniumSelenium +103.6%
Contains more MagnesiumMagnesium +20.8%
Contains more PhosphorusPhosphorus +15.2%
Contains less SodiumSodium -98.8%
~equal in Zinc ~1.09mg
~equal in Manganese ~0.631mg

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
9
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%
Quinoa
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +14.3%
Contains more Vitamin B1Vitamin B1 +89.7%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +593.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +11.9%
Contains more Vitamin B6Vitamin B6 +141.2%
Contains more CholineCholine +60.8%
~equal in Vitamin C ~0mg
~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
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +50%
Contains more FatsFats +639.6%
Contains more CarbsCarbs +241.3%
Contains more OtherOther +159.7%
Contains more WaterWater +1491.3%

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
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +821.4%
Contains more Poly. FatPolyunsaturated fat +285.3%
Contains less Sat. FatSaturated fat -94.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Quinoa
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
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wafer Quinoa DV% diff.
Iron 4.01mg 1.49mg 32%
Copper 0.463mg 0.192mg 30%
Sodium 580mg 7mg 25%
Polyunsaturated fat 4.153g 1.078g 21%
Fats 14.2g 1.92g 19%
Saturated fat 4.241g 0.231g 18%
Carbs 72.7g 21.3g 17%
Calories 433kcal 120kcal 16%
Vitamin B3 2.858mg 0.412mg 15%
Vitamin B2 0.266mg 0.11mg 12%
Monounsaturated fat 4.865g 0.528g 11%
Vitamin B5 0.381mg 8%
Vitamin B1 0.203mg 0.107mg 8%
Starch 17.63g 7%
Vitamin B6 0.051mg 0.123mg 6%
Selenium 5.7µg 2.8µg 5%
Vitamin B12 0.09µg 0µg 4%
Protein 6.6g 4.4g 4%
Caffeine 10mg 0mg 3%
Phosphorus 132mg 152mg 3%
Manganese 0.696mg 0.631mg 3%
Magnesium 53mg 64mg 3%
Choline 14.3mg 23mg 2%
Fiber 3.4g 2.8g 2%
Vitamin K 2.4µg 0µg 2%
Vitamin E 0.72mg 0.63mg 1%
Calcium 31mg 17mg 1%
Folate 47µg 42µg 1%
Potassium 210mg 172mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 18.5g N/A
Sugar 37.43g 0.87g N/A
Zinc 1.09mg 1.09mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.052mg 0%
Threonine 0.22mg 0.131mg 0%
Isoleucine 0.261mg 0.157mg 0%
Leucine 0.447mg 0.261mg 0%
Lysine 0.281mg 0.239mg 0%
Methionine 0.105mg 0.096mg 0%
Phenylalanine 0.308mg 0.185mg 0%
Valine 0.323mg 0.185mg 0%
Histidine 0.128mg 0.127mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Quinoa
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
11%
Quinoa
Minerals Daily Need Coverage Score
65%
Wafer
38%
Quinoa

Comparison summary

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?
Quinoa
Quinoa is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 36.56g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 4.01g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 8)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.