Wafer vs. Red cabbage — In-Depth Nutrition Comparison

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How are wafer and red cabbage different?

Wafer is higher in copper, iron, manganese, vitamin B3, and vitamin B2; however, red cabbage is richer in vitamin C, vitamin K, and vitamin A.
Daily need coverage for vitamin C for red cabbage is 63% higher.
Wafer contains 202 times more saturated fat than red cabbage. While wafer contains 4.241g of saturated fat, red cabbage contains only 0.021g.
Red cabbage has a lower glycemic index (32) than wafer (61).

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

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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

Red cabbage

Contains more MagnesiumMagnesium	+231.3%
Contains more IronIron	+401.3%
Contains more CopperCopper	+2623.5%
Contains more ZincZinc	+395.5%
Contains more PhosphorusPhosphorus	+340%
Contains more ManganeseManganese	+186.4%
Contains more SeleniumSelenium	+850%

Contains more CalciumCalcium	+45.2%
Contains more PotassiumPotassium	+15.7%
Contains less SodiumSodium	-95.3%

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

Red cabbage

Contains more Vitamin EVitamin E	+554.5%
Contains more Vitamin B1Vitamin B1	+217.2%
Contains more Vitamin B2Vitamin B2	+285.5%
Contains more Vitamin B3Vitamin B3	+583.7%
Contains more Vitamin B5Vitamin B5	+159.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+161.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+1766.7%
Contains more Vitamin B6Vitamin B6	+309.8%
Contains more Vitamin KVitamin K	+1491.7%
Contains more CholineCholine	+19.6%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0mg	57mg	63%
Copper	0.463mg	0.017mg	50%
Iron	4.01mg	0.8mg	40%
Vitamin K	2.4µg	38.2µg	30%
Polyunsaturated fat	4.153g	0.08g	27%
Sodium	580mg	27mg	24%
Fats	14.2g	0.16g	22%
Carbs	72.7g	7.37g	22%
Calories	433kcal	31kcal	20%
Manganese	0.696mg	0.243mg	20%
Saturated fat	4.241g	0.021g	19%
Vitamin B2	0.266mg	0.069mg	15%
Phosphorus	132mg	30mg	15%
Vitamin B3	2.858mg	0.418mg	15%
Monounsaturated fat	4.865g	0.012g	12%
Vitamin B1	0.203mg	0.064mg	12%
Vitamin B6	0.051mg	0.209mg	12%
Protein	6.6g	1.43g	10%
Selenium	5.7µg	0.6µg	9%
Magnesium	53mg	16mg	9%
Zinc	1.09mg	0.22mg	8%
Folate	47µg	18µg	7%
Vitamin A	3µg	56µg	6%
Fiber	3.4g	2.1g	5%
Vitamin B5	0.381mg	0.147mg	5%
Vitamin E	0.72mg	0.11mg	4%
Vitamin B12	0.09µg	0µg	4%
Caffeine	10mg	0mg	3%
Fructose		1.48g	2%
Cholesterol	2mg	0mg	1%
Choline	14.3mg	17.1mg	1%
Calcium	31mg	45mg	1%
Potassium	210mg	243mg	1%
Net carbs	69.3g	5.27g	N/A
Sugar	37.43g	3.83g	N/A
Tryptophan	0.096mg	0.012mg	0%
Threonine	0.22mg	0.039mg	0%
Isoleucine	0.261mg	0.034mg	0%
Leucine	0.447mg	0.046mg	0%
Lysine	0.281mg	0.049mg	0%
Methionine	0.105mg	0.014mg	0%
Phenylalanine	0.308mg	0.036mg	0%
Valine	0.323mg	0.048mg	0%
Histidine	0.128mg	0.024mg	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A