Wafer vs. Refried beans — In-Depth Nutrition Comparison
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Significant differences between wafer and refried beans
- Wafer has more copper, iron, manganese, vitamin B3, vitamin B2, vitamin B1, and folate; however, refried beans are richer in vitamin C.
- Wafer covers your daily copper needs 37% more than refried beans.
- Refried beans have 8 times less vitamin B3 than wafer. Wafer has 2.858mg of vitamin B3, while refried beans have 0.367mg.
- Refried beans contain less saturated fat.
- Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of refried beans is 38.
Specific food types used in this comparison are Cookies, chocolate wafers and Refried beans, canned, traditional style (includes USDA commodity).
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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 MagnesiumMagnesium | +51.4% |
| Contains more IronIron | +178.5% |
| Contains more CopperCopper | +258.9% |
| Contains more ZincZinc | +87.9% |
| Contains more PhosphorusPhosphorus | +43.5% |
| Contains more ManganeseManganese | +140.8% |
| Contains more PotassiumPotassium | +51.9% |
| Contains less SodiumSodium | -36.2% |
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 | +700% |
| Contains more Vitamin B1Vitamin B1 | +167.1% |
| Contains more Vitamin B2Vitamin B2 | +236.7% |
| Contains more Vitamin B3Vitamin B3 | +678.7% |
| Contains more Vitamin B5Vitamin B5 | +101.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +14.3% |
| Contains more FolateFolate | +327.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +102% |
| Contains more CholineCholine | +48.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
4.98 g
Fats:
2.01 g
Carbs:
13.55 g
Water:
77.75 g
Other:
1.71 g
| Contains more ProteinProtein | +32.5% |
| Contains more FatsFats | +606.5% |
| Contains more CarbsCarbs | +436.5% |
| Contains more OtherOther | +17% |
| Contains more WaterWater | +1627.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
0.631 g
Monounsaturated fat:
Mono. Fat
0.601 g
Polyunsaturated fat:
Poly. Fat
0.543 g
| Contains more Mono. FatMonounsaturated fat | +709.5% |
| Contains more Poly. FatPolyunsaturated fat | +664.8% |
| Contains less Sat. FatSaturated fat | -85.1% |
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 | |
|
DV% diff. |
| Copper | 0.463mg | 0.129mg | 37% |
| Iron | 4.01mg | 1.44mg | 32% |
| Polyunsaturated fat | 4.153g | 0.543g | 24% |
| Histidine | 0.128mg | 153mg | 22% |
| Carbs | 72.7g | 13.55g | 20% |
| Fats | 14.2g | 2.01g | 19% |
| Manganese | 0.696mg | 0.289mg | 18% |
| Calories | 433kcal | 90kcal | 17% |
| Saturated fat | 4.241g | 0.631g | 16% |
| Vitamin B3 | 2.858mg | 0.367mg | 16% |
| Vitamin B2 | 0.266mg | 0.079mg | 14% |
| Monounsaturated fat | 4.865g | 0.601g | 11% |
| Vitamin B1 | 0.203mg | 0.076mg | 11% |
| Folate | 47µg | 11µg | 9% |
| Sodium | 580mg | 370mg | 9% |
| Vitamin C | 0mg | 6mg | 7% |
| Phosphorus | 132mg | 92mg | 6% |
| Zinc | 1.09mg | 0.58mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B6 | 0.051mg | 0.103mg | 4% |
| Vitamin B5 | 0.381mg | 0.189mg | 4% |
| Vitamin E | 0.72mg | 0.09mg | 4% |
| Magnesium | 53mg | 35mg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Potassium | 210mg | 319mg | 3% |
| Starch | 7.43g | 3% | |
| Protein | 6.6g | 4.98g | 3% |
| Fiber | 3.4g | 3.7g | 1% |
| Choline | 14.3mg | 21.2mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 9.85g | N/A |
| Calcium | 31mg | 29mg | 0% |
| Sugar | 37.43g | 0.54g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Selenium | 5.7µg | 5.8µg | 0% |
| Vitamin K | 2.4µg | 2.1µg | 0% |
| Trans fat | 0.016g | N/A | |
| Tryptophan | 0.096mg | 0.065mg | 0% |
| Threonine | 0.22mg | 0.231mg | 0% |
| Isoleucine | 0.261mg | 0.242mg | 0% |
| Leucine | 0.447mg | 0.438mg | 0% |
| Lysine | 0.281mg | 0.377mg | 0% |
| Methionine | 0.105mg | 0.083mg | 0% |
| Phenylalanine | 0.308mg | 0.297mg | 0% |
| Valine | 0.323mg | 0.287mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.169g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 0.36g | 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%
10%
Minerals Daily Need Coverage Score
65%
33%
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?
Refried beans is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Refried beans is lower in Sugar (difference - 36.89g)
Which food contains less Sodium?
Refried beans contains less Sodium (difference - 210mg)
Which food is lower in Saturated fat?
Refried beans is lower in Saturated fat (difference - 3.61g)
Which food is lower in glycemic index?
Refried beans is lower in glycemic index (difference - 23)
Which food is cheaper?
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The foods are relatively equal in price ($)