Wafer vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between wafer and brown rice

Wafer is richer in iron, copper, vitamin B2, folate, and fiber, yet brown rice is richer in manganese and vitamin B6.
Daily need coverage for iron for wafer is 43% higher.
Wafer contains 145 times more sodium than brown rice. Wafer contains 580mg of sodium, while brown rice contains 4mg.

Food types used in this article are Cookies, chocolate wafers and Rice, brown, long-grain, 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.

Wafer

Brown rice

Contains more MagnesiumMagnesium	+35.9%
Contains more CalciumCalcium	+933.3%
Contains more PotassiumPotassium	+144.2%
Contains more IronIron	+616.1%
Contains more CopperCopper	+336.8%
Contains more ZincZinc	+53.5%
Contains more PhosphorusPhosphorus	+28.2%

Contains less SodiumSodium	-99.3%
Contains more ManganeseManganese	+39.9%

~equal in Selenium ~5.8µg

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

Brown rice

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+323.5%
Contains more Vitamin B1Vitamin B1	+14%
Contains more Vitamin B2Vitamin B2	+285.5%
Contains more Vitamin B3Vitamin B3	+11.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+1100%
Contains more FolateFolate	+422.2%
Contains more CholineCholine	+55.4%

Contains more Vitamin B6Vitamin B6

+141.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.38mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	4.01mg	0.56mg	43%
Copper	0.463mg	0.106mg	40%
Sodium	580mg	4mg	25%
Polyunsaturated fat	4.153g	0.366g	25%
Fats	14.2g	0.97g	20%
Saturated fat	4.241g	0.26g	18%
Calories	433kcal	123kcal	16%
Carbs	72.7g	25.58g	16%
Vitamin B2	0.266mg	0.069mg	15%
Manganese	0.696mg	0.974mg	12%
Monounsaturated fat	4.865g	0.369g	11%
Starch		24.79g	10%
Folate	47µg	9µg	10%
Protein	6.6g	2.74g	8%
Fiber	3.4g	1.6g	7%
Vitamin B6	0.051mg	0.123mg	6%
Vitamin E	0.72mg	0.17mg	4%
Vitamin B12	0.09µg	0µg	4%
Potassium	210mg	86mg	4%
Phosphorus	132mg	103mg	4%
Caffeine	10mg	0mg	3%
Zinc	1.09mg	0.71mg	3%
Magnesium	53mg	39mg	3%
Calcium	31mg	3mg	3%
Vitamin K	2.4µg	0.2µg	2%
Vitamin B3	2.858mg	2.561mg	2%
Vitamin B1	0.203mg	0.178mg	2%
Cholesterol	2mg	0mg	1%
Choline	14.3mg	9.2mg	1%
Net carbs	69.3g	23.98g	N/A
Sugar	37.43g	0.24g	N/A
Vitamin A	3µg	0µg	0%
Selenium	5.7µg	5.8µg	0%
Vitamin B5	0.381mg	0.38mg	0%
Tryptophan	0.096mg	0.033mg	0%
Threonine	0.22mg	0.095mg	0%
Isoleucine	0.261mg	0.109mg	0%
Leucine	0.447mg	0.214mg	0%
Lysine	0.281mg	0.099mg	0%
Methionine	0.105mg	0.058mg	0%
Phenylalanine	0.308mg	0.133mg	0%
Valine	0.323mg	0.151mg	0%
Histidine	0.128mg	0.066mg	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A
Omega-3 - ALA		0.011g	N/A
Omega-6 - Linoleic acid		0.355g	N/A