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Wafer vs. Safflower — In-Depth Nutrition Comparison

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How are wafer and safflower different?

  • Safflower is higher than wafer in copper, vitamin B6, vitamin B1, phosphorus, vitamin B5, magnesium, manganese, zinc, and folate.
  • Safflower covers your daily need for copper, 143% more than wafer.
  • Wafer contains 193 times more sodium than safflower. Wafer contains 580mg of sodium, while safflower contains 3mg.

Cookies, chocolate wafers and Seeds, safflower seed kernels, dried types were used in this article.

Infographic

Wafer vs Safflower infographic
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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
1
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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +566%
Contains more CalciumCalcium +151.6%
Contains more PotassiumPotassium +227.1%
Contains more IronIron +22.2%
Contains more CopperCopper +277.3%
Contains more ZincZinc +363.3%
Contains more PhosphorusPhosphorus +387.9%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +189.4%

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
5
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% 1% 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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +25.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +472.9%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B5Vitamin B5 +957.7%
Contains more Vitamin B6Vitamin B6 +2194.1%
Contains more FolateFolate +240.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Safflower DV% diff.
Polyunsaturated fat 4.153g 28.223g 160%
Copper 0.463mg 1.747mg 143%
Vitamin B6 0.051mg 1.17mg 86%
Vitamin B1 0.203mg 1.163mg 80%
Phosphorus 132mg 644mg 73%
Vitamin B5 0.381mg 4.03mg 73%
Magnesium 53mg 353mg 71%
Manganese 0.696mg 2.014mg 57%
Fats 14.2g 38.45g 37%
Zinc 1.09mg 5.05mg 36%
Folate 47µg 160µg 28%
Sodium 580mg 3mg 25%
Protein 6.6g 16.18g 19%
Fiber 3.4g 14%
Potassium 210mg 687mg 14%
Carbs 72.7g 34.29g 13%
Iron 4.01mg 4.9mg 11%
Vitamin B2 0.266mg 0.415mg 11%
Selenium 5.7µg 10%
Vitamin E 0.72mg 5%
Calcium 31mg 78mg 5%
Vitamin B12 0.09µg 0µg 4%
Calories 433kcal 517kcal 4%
Vitamin B3 2.858mg 2.284mg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Saturated fat 4.241g 3.682g 3%
Vitamin K 2.4µg 2%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 34.29g N/A
Sugar 37.43g N/A
Vitamin A 3µg 3µg 0%
Monounsaturated fat 4.865g 4.848g 0%
Tryptophan 0.096mg 0.183mg 0%
Threonine 0.22mg 0.586mg 0%
Isoleucine 0.261mg 0.717mg 0%
Leucine 0.447mg 1.154mg 0%
Lysine 0.281mg 0.534mg 0%
Methionine 0.105mg 0.284mg 0%
Phenylalanine 0.308mg 0.806mg 0%
Valine 0.323mg 1.025mg 0%
Histidine 0.128mg 0.452mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
1
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more CarbsCarbs +112%
Contains more ProteinProtein +145.2%
Contains more FatsFats +170.8%
Contains more WaterWater +24.9%
Contains more OtherOther +173%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
1
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -13.2%
Contains more Poly. FatPolyunsaturated fat +579.6%
~equal in Monounsaturated fat ~4.848g

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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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.