Wafer vs. Semolina — In-Depth Nutrition Comparison
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Summary of differences between wafer and semolina
- Wafer has more iron, copper, vitamin B2, and folate; however, semolina is higher in vitamin B6, selenium, manganese, and vitamin B3.
- Wafer covers your daily need for iron, 41% more than semolina.
- Wafer has 290 times more sodium than semolina. While wafer has 580mg of sodium, semolina has only 2mg.
These are the specific foods used in this comparison Cookies, chocolate wafers and Rice, white, long-grain, parboiled, unenriched, dry.
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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 | +96.3% |
| Contains more PotassiumPotassium | +20.7% |
| Contains more IronIron | +441.9% |
| Contains more CopperCopper | +63% |
| Contains more CalciumCalcium | +129% |
| Contains more PhosphorusPhosphorus | +15.9% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +48.7% |
| Contains more SeleniumSelenium | +249.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +2300% |
| Contains more Vitamin B2Vitamin B2 | +432% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +487.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +10.3% |
| Contains more Vitamin B3Vitamin B3 | +76.6% |
| Contains more Vitamin B5Vitamin B5 | +76.4% |
| Contains more Vitamin B6Vitamin B6 | +786.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1278.6% |
| Contains more OtherOther | +181.7% |
| Contains more ProteinProtein | +13.8% |
| Contains more CarbsCarbs | +11.3% |
| Contains more WaterWater | +119.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1785.7% |
| Contains more Poly. FatPolyunsaturated fat | +1189.8% |
| Contains less Sat. FatSaturated fat | -93.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 4.01mg | 0.74mg | 41% |
| Vitamin B6 | 0.051mg | 0.452mg | 31% |
| Starch | 68.29g | 28% | |
| Selenium | 5.7µg | 19.9µg | 26% |
| Polyunsaturated fat | 4.153g | 0.322g | 26% |
| Sodium | 580mg | 2mg | 25% |
| Fats | 14.2g | 1.03g | 20% |
| Copper | 0.463mg | 0.284mg | 20% |
| Saturated fat | 4.241g | 0.294g | 18% |
| Vitamin B2 | 0.266mg | 0.05mg | 17% |
| Manganese | 0.696mg | 1.035mg | 15% |
| Vitamin B3 | 2.858mg | 5.048mg | 14% |
| Monounsaturated fat | 4.865g | 0.258g | 12% |
| Folate | 47µg | 8µg | 10% |
| Fiber | 3.4g | 1.8g | 6% |
| Vitamin B5 | 0.381mg | 0.672mg | 6% |
| Magnesium | 53mg | 27mg | 6% |
| Vitamin E | 0.72mg | 0.03mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Calcium | 31mg | 71mg | 4% |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Calories | 433kcal | 374kcal | 3% |
| Phosphorus | 132mg | 153mg | 3% |
| Carbs | 72.7g | 80.89g | 3% |
| Protein | 6.6g | 7.51g | 2% |
| Vitamin K | 2.4µg | 0.1µg | 2% |
| Vitamin B1 | 0.203mg | 0.224mg | 2% |
| Zinc | 1.09mg | 1.02mg | 1% |
| Potassium | 210mg | 174mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 79.09g | N/A |
| Sugar | 37.43g | 0.33g | N/A |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.096mg | 0.103mg | 0% |
| Threonine | 0.22mg | 0.271mg | 0% |
| Isoleucine | 0.261mg | 0.339mg | 0% |
| Leucine | 0.447mg | 0.656mg | 0% |
| Lysine | 0.281mg | 0.215mg | 0% |
| Methionine | 0.105mg | 0.183mg | 0% |
| Phenylalanine | 0.308mg | 0.398mg | 0% |
| Valine | 0.323mg | 0.47mg | 0% |
| Histidine | 0.128mg | 0.185mg | 0% |
| Fructose | 0.02g | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
24%
Minerals Daily Need Coverage Score
65%
52%
Comparison summary
Which food is cheaper?
Wafer is cheaper (difference - $1.4)
Which food is lower in Cholesterol?
Semolina is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 37.1g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 578mg)
Which food is lower in Saturated fat?
Semolina is lower in Saturated fat (difference - 3.947g)
Which food is lower in glycemic index?
Semolina is lower in glycemic index (difference - 7)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.