Wafer vs. Salsa — In-Depth Nutrition Comparison
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A recap on differences between wafer and salsa
- Wafer is higher in copper, iron, vitamin B2, phosphorus, vitamin B1, vitamin B3, selenium, and magnesium, yet salsa is higher in vitamin A.
- Wafer covers your daily copper needs 41% more than salsa.
- Wafer contains 146 times more saturated fat than salsa. While wafer contains 4.241g of saturated fat, salsa contains only 0.029g.
Food varieties used in this article are Cookies, chocolate wafers and USDA Commodity, salsa.
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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 | +231.3% |
| Contains more CalciumCalcium | +158.3% |
| Contains more IronIron | +79% |
| Contains more CopperCopper | +382.3% |
| Contains more ZincZinc | +541.2% |
| Contains more PhosphorusPhosphorus | +340% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +1325% |
| Contains more PotassiumPotassium | +28.6% |
| Contains less SodiumSodium | -25.9% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +306% |
| Contains more Vitamin B2Vitamin B2 | +786.7% |
| Contains more Vitamin B3Vitamin B3 | +164.6% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +147.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +833.3% |
| Contains more Vitamin B6Vitamin B6 | +192.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 0.096mg | 41% |
| Manganese | 0.696mg | 30% | |
| Polyunsaturated fat | 4.153g | 0.107g | 27% |
| Iron | 4.01mg | 2.24mg | 22% |
| Fats | 14.2g | 0.2g | 22% |
| Carbs | 72.7g | 7g | 22% |
| Calories | 433kcal | 36kcal | 20% |
| Saturated fat | 4.241g | 0.029g | 19% |
| Vitamin B2 | 0.266mg | 0.03mg | 18% |
| Phosphorus | 132mg | 30mg | 15% |
| Vitamin B1 | 0.203mg | 0.05mg | 13% |
| Monounsaturated fat | 4.865g | 0.016g | 12% |
| Vitamin B3 | 2.858mg | 1.08mg | 11% |
| Selenium | 5.7µg | 0.4µg | 10% |
| Protein | 6.6g | 1.5g | 10% |
| Magnesium | 53mg | 16mg | 9% |
| Vitamin B5 | 0.381mg | 8% | |
| Fiber | 3.4g | 1.4g | 8% |
| Zinc | 1.09mg | 0.17mg | 8% |
| Vitamin B6 | 0.051mg | 0.149mg | 8% |
| Folate | 47µg | 19µg | 7% |
| Sodium | 580mg | 430mg | 7% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin C | 0mg | 4mg | 4% |
| Choline | 14.3mg | 3% | |
| Vitamin A | 3µg | 28µg | 3% |
| Caffeine | 10mg | 3% | |
| Potassium | 210mg | 270mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Calcium | 31mg | 12mg | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 5.6g | N/A |
| Sugar | 37.43g | N/A | |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +340% |
| Contains more FatsFats | +7000% |
| Contains more CarbsCarbs | +938.6% |
| Contains more OtherOther | +25% |
| Contains more WaterWater | +1893.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +30306.3% |
| Contains more Poly. FatPolyunsaturated fat | +3781.3% |
| Contains less Sat. FatSaturated fat | -99.3% |
