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  6. Wafer vs. Shallot

Wafer vs. Shallot — In-Depth Nutrition Comparison

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The main differences between Wafer and Shallot

  • Wafer is richer in Copper, Iron, Vitamin B2, Manganese, Vitamin B3, Vitamin B1, and Phosphorus, yet Shallot is richer in Vitamin B6.
  • Daily need coverage for Copper from Wafer is 42% higher.
  • Wafer contains 249 times more Saturated Fat than Shallot. Wafer contains 4.241g of Saturated Fat, while Shallot contains 0.017g.

Food types used in this article are Cookies, chocolate wafers and Shallots, raw.

Infographic

Wafer vs Shallot 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
Wafer
7
:
3
Shallot
Shallot
Contains more Iron +234.2%
Contains more Magnesium +152.4%
Contains more Phosphorus +120%
Contains more Zinc +172.5%
Contains more Copper +426.1%
Contains more Manganese +138.4%
Contains more Selenium +375%
Contains more Calcium +19.4%
Contains more Potassium +59%
Contains less Sodium -97.9%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Iron +234.2%
Contains more Magnesium +152.4%
Contains more Phosphorus +120%
Contains more Zinc +172.5%
Contains more Copper +426.1%
Contains more Manganese +138.4%
Contains more Selenium +375%
Contains more Calcium +19.4%
Contains more Potassium +59%
Contains less Sodium -97.9%

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.
Wafer
Wafer
9
:
2
Shallot
Shallot
Contains more Vitamin A +150%
Contains more Vitamin E +1700%
Contains more Vitamin B1 +238.3%
Contains more Vitamin B2 +1230%
Contains more Vitamin B3 +1329%
Contains more Vitamin B5 +31.4%
Contains more Folate +38.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +576.5%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +150%
Contains more Vitamin E +1700%
Contains more Vitamin B1 +238.3%
Contains more Vitamin B2 +1230%
Contains more Vitamin B3 +1329%
Contains more Vitamin B5 +31.4%
Contains more Folate +38.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +200%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +576.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Shallot
Shallot
Contains more Protein +164%
Contains more Fats +14100%
Contains more Carbs +332.7%
Contains more Other +150%
Contains more Water +1673.3%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Protein +164%
Contains more Fats +14100%
Contains more Carbs +332.7%
Contains more Other +150%
Contains more Water +1673.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Shallot
Shallot
Contains more Monounsaturated Fat +34650%
Contains more Polyunsaturated fat +10548.7%
Contains less Saturated Fat -99.6%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +34650%
Contains more Polyunsaturated fat +10548.7%
Contains less Saturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Shallot Opinion
Net carbs 69.3g 13.6g Wafer
Protein 6.6g 2.5g Wafer
Fats 14.2g 0.1g Wafer
Carbs 72.7g 16.8g Wafer
Calories 433kcal 72kcal Wafer
Sugar 37.43g 7.87g Shallot
Fiber 3.4g 3.2g Wafer
Calcium 31mg 37mg Shallot
Iron 4.01mg 1.2mg Wafer
Magnesium 53mg 21mg Wafer
Phosphorus 132mg 60mg Wafer
Potassium 210mg 334mg Shallot
Sodium 580mg 12mg Shallot
Zinc 1.09mg 0.4mg Wafer
Copper 0.463mg 0.088mg Wafer
Manganese 0.696mg 0.292mg Wafer
Selenium 5.7µg 1.2µg Wafer
Vitamin A 10IU 4IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.04mg Wafer
Vitamin C 0mg 8mg Shallot
Vitamin B1 0.203mg 0.06mg Wafer
Vitamin B2 0.266mg 0.02mg Wafer
Vitamin B3 2.858mg 0.2mg Wafer
Vitamin B5 0.381mg 0.29mg Wafer
Vitamin B6 0.051mg 0.345mg Shallot
Folate 47µg 34µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 0.8µg Wafer
Tryptophan 0.096mg 0.028mg Wafer
Threonine 0.22mg 0.098mg Wafer
Isoleucine 0.261mg 0.106mg Wafer
Leucine 0.447mg 0.149mg Wafer
Lysine 0.281mg 0.125mg Wafer
Methionine 0.105mg 0.027mg Wafer
Phenylalanine 0.308mg 0.081mg Wafer
Valine 0.323mg 0.11mg Wafer
Histidine 0.128mg 0.043mg Wafer
Cholesterol 2mg 0mg Shallot
Saturated Fat 4.241g 0.017g Shallot
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.014g Wafer
Polyunsaturated fat 4.153g 0.039g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Shallot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Wafer
15%
Shallot
Minerals Daily Need Coverage Score
65%
Wafer
21%
Shallot

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.3)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Shallot
Shallot is lower in Sugar (difference - 29.56g)
Which food contains less Sodium?
Shallot
Shallot contains less Sodium (difference - 568mg)
Which food is lower in Cholesterol?
Shallot
Shallot is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 4.224g)
Which food is lower in glycemic index?
Shallot
Shallot is lower in glycemic index (difference - 31)

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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.