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Wafer vs. Sesame — In-Depth Nutrition Comparison

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Significant differences between wafer and sesame

  • The amount of copper, iron, calcium, manganese, phosphorus, magnesium, zinc, vitamin B6, selenium, and vitamin B1 in sesame is higher than in wafer.
  • Sesame covers your daily copper needs 402% more than wafer.

Specific food types used in this comparison are Cookies, chocolate wafers and Seeds, sesame seeds, whole, dried.

Infographic

Wafer vs Sesame 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
0
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%
Sesame
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more MagnesiumMagnesium +562.3%
Contains more CalciumCalcium +3045.2%
Contains more PotassiumPotassium +122.9%
Contains more IronIron +262.8%
Contains more CopperCopper +781.6%
Contains more ZincZinc +611%
Contains more PhosphorusPhosphorus +376.5%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +253.4%
Contains more SeleniumSelenium +503.5%

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%
Sesame
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% 0% 5% 0% 198% 57% 85% 3% 182% 0% 0% 73% 14%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +188%
Contains more Vitamin B5Vitamin B5 +662%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +289.7%
Contains more Vitamin B3Vitamin B3 +58%
Contains more Vitamin B6Vitamin B6 +1449%
Contains more FolateFolate +106.4%
Contains more CholineCholine +79%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.247mg

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
Sesame
4
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more CarbsCarbs +210%
Contains more ProteinProtein +168.6%
Contains more FatsFats +249.8%
Contains more OtherOther +123%
~equal in Water ~4.69g

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
Sesame
2
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -39%
Contains more Mono. FatMonounsaturated fat +285.6%
Contains more Poly. FatPolyunsaturated fat +424.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Sesame DV% diff.
Copper 0.463mg 4.082mg 402%
Iron 4.01mg 14.55mg 132%
Polyunsaturated fat 4.153g 21.773g 117%
Calcium 31mg 975mg 94%
Manganese 0.696mg 2.46mg 77%
Magnesium 53mg 351mg 71%
Phosphorus 132mg 629mg 71%
Zinc 1.09mg 7.75mg 61%
Vitamin B6 0.051mg 0.79mg 57%
Fats 14.2g 49.67g 55%
Selenium 5.7µg 34.4µg 52%
Vitamin B1 0.203mg 0.791mg 49%
Monounsaturated fat 4.865g 18.759g 35%
Fiber 3.4g 11.8g 34%
Sodium 580mg 11mg 25%
Protein 6.6g 17.73g 22%
Carbs 72.7g 23.45g 16%
Folate 47µg 97µg 13%
Saturated fat 4.241g 6.957g 12%
Vitamin B3 2.858mg 4.515mg 10%
Potassium 210mg 468mg 8%
Vitamin B5 0.381mg 0.05mg 7%
Calories 433kcal 573kcal 7%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Vitamin E 0.72mg 0.25mg 3%
Vitamin K 2.4µg 0µg 2%
Choline 14.3mg 25.6mg 2%
Vitamin B2 0.266mg 0.247mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 11.65g N/A
Sugar 37.43g 0.3g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.388mg 0%
Threonine 0.22mg 0.736mg 0%
Isoleucine 0.261mg 0.763mg 0%
Leucine 0.447mg 1.358mg 0%
Lysine 0.281mg 0.569mg 0%
Methionine 0.105mg 0.586mg 0%
Phenylalanine 0.308mg 0.94mg 0%
Valine 0.323mg 0.99mg 0%
Histidine 0.128mg 0.522mg 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 Sesame
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
47%
Sesame
Minerals Daily Need Coverage Score
65%
Wafer
348%
Sesame

Comparison summary

Which food is lower in Saturated fat?
Wafer
Wafer is lower in Saturated fat (difference - 2.716g)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 61)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $4)
Which food is lower in Cholesterol?
Sesame
Sesame is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Sesame
Sesame is lower in Sugar (difference - 37.13g)
Which food contains less Sodium?
Sesame
Sesame contains less Sodium (difference - 569mg)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.