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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
