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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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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 | |
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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?
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%
11%
Minerals Daily Need Coverage Score
65%
38%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 36.56g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 4.01g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 8)
Which food is cheaper?
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The foods are relatively equal in price ($)