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  6. Wafer vs. Brown rice

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.

Infographic

Wafer vs Brown rice infographic
Infographic link

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
Wafer
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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
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% 0.6% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +140.9%
Contains more FatsFats +1363.9%
Contains more CarbsCarbs +184.2%
Contains more OtherOther +354.5%
Contains more WaterWater +1461.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
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
26% 37% 37%
Saturated Fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +1218.4%
Contains more Poly. FatPolyunsaturated fat +1034.7%
Contains less Sat. FatSaturated Fat -93.9%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Brown rice
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
13%
Brown rice
Minerals Daily Need Coverage Score
65%
Wafer
32%
Brown rice

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 5)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2)
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?
Brown rice
Brown rice is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 37.19g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 576mg)
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 3.981g)

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.