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Wafer vs. Savoy cabbage — In-Depth Nutrition Comparison

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Differences between wafer and savoy cabbage

  • Wafer has more iron, copper, manganese, vitamin B2, and vitamin B3, while savoy cabbage has more vitamin K, vitamin C, and vitamin A.
  • Savoy cabbage's daily need coverage for vitamin K is 55% higher.
  • Savoy cabbage contains 326 times less saturated fat than wafer. Wafer contains 4.241g of saturated fat, while savoy cabbage contains 0.013g.
  • Savoy cabbage has a lower glycemic index. The glycemic index of savoy cabbage is 32, while the glycemic index of wafer is 61.

The food types used in this comparison are Cookies, chocolate wafers and Cabbage, savoy, raw.

Infographic

Wafer vs Savoy cabbage 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
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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more MagnesiumMagnesium +89.3%
Contains more IronIron +902.5%
Contains more CopperCopper +646.8%
Contains more ZincZinc +303.7%
Contains more PhosphorusPhosphorus +214.3%
Contains more ManganeseManganese +286.7%
Contains more SeleniumSelenium +533.3%
Contains more CalciumCalcium +12.9%
Contains less SodiumSodium -95.2%
~equal in Potassium ~230mg

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
7
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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin EVitamin E +323.5%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B2Vitamin B2 +786.7%
Contains more Vitamin B3Vitamin B3 +852.7%
Contains more Vitamin B5Vitamin B5 +103.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +16.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1566.7%
Contains more Vitamin B6Vitamin B6 +272.5%
Contains more Vitamin KVitamin K +2766.7%
Contains more FolateFolate +70.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more ProteinProtein +230%
Contains more FatsFats +14100%
Contains more CarbsCarbs +1091.8%
Contains more OtherOther +150%
Contains more WaterWater +1922.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +69400%
Contains more Poly. FatPolyunsaturated fat +8375.5%
Contains less Sat. FatSaturated fat -99.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Savoy cabbage
Rich in minerals ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer Savoy cabbage DV% diff.
Vitamin K 2.4µg 68.8µg 55%
Copper 0.463mg 0.062mg 45%
Iron 4.01mg 0.4mg 45%
Vitamin C 0mg 31mg 34%
Polyunsaturated fat 4.153g 0.049g 27%
Sodium 580mg 28mg 24%
Fats 14.2g 0.1g 22%
Carbs 72.7g 6.1g 22%
Manganese 0.696mg 0.18mg 22%
Calories 433kcal 27kcal 20%
Saturated fat 4.241g 0.013g 19%
Vitamin B2 0.266mg 0.03mg 18%
Vitamin B3 2.858mg 0.3mg 16%
Phosphorus 132mg 42mg 13%
Monounsaturated fat 4.865g 0.007g 12%
Vitamin B1 0.203mg 0.07mg 11%
Vitamin B6 0.051mg 0.19mg 11%
Selenium 5.7µg 0.9µg 9%
Protein 6.6g 2g 9%
Folate 47µg 80µg 8%
Zinc 1.09mg 0.27mg 7%
Magnesium 53mg 28mg 6%
Vitamin A 3µg 50µg 5%
Vitamin E 0.72mg 0.17mg 4%
Vitamin B5 0.381mg 0.187mg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Cholesterol 2mg 0mg 1%
Fiber 3.4g 3.1g 1%
Potassium 210mg 230mg 1%
Net carbs 69.3g 3g N/A
Calcium 31mg 35mg 0%
Sugar 37.43g 2.27g N/A
Choline 14.3mg 12.3mg 0%
Tryptophan 0.096mg 0.02mg 0%
Threonine 0.22mg 0.069mg 0%
Isoleucine 0.261mg 0.101mg 0%
Leucine 0.447mg 0.103mg 0%
Lysine 0.281mg 0.094mg 0%
Methionine 0.105mg 0.02mg 0%
Phenylalanine 0.308mg 0.064mg 0%
Valine 0.323mg 0.085mg 0%
Histidine 0.128mg 0.041mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Savoy cabbage
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
34%
Savoy cabbage
Minerals Daily Need Coverage Score
65%
Wafer
14%
Savoy cabbage

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Savoy cabbage
Savoy cabbage is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Savoy cabbage
Savoy cabbage is lower in Sugar (difference - 35.16g)
Which food contains less Sodium?
Savoy cabbage
Savoy cabbage contains less Sodium (difference - 552mg)
Which food is lower in Saturated fat?
Savoy cabbage
Savoy cabbage is lower in Saturated fat (difference - 4.228g)
Which food is lower in glycemic index?
Savoy cabbage
Savoy cabbage is lower in glycemic index (difference - 29)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.