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  6. Wafer vs. Smoothie

Wafer vs. Smoothie — In-Depth Nutrition Comparison

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The main differences between Wafer and Smoothie

  • Wafer is richer in Iron, Fiber, Vitamin B3, and Potassium, yet Smoothie is richer in Vitamin C, and Vitamin B12.
  • Daily need coverage for Iron from Wafer is 48% higher.

Food types used in this article are Cookies, chocolate wafers and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Wafer vs Smoothie 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
8
:
2
Smoothie
Smoothie
Contains more Iron +2573.3%
Contains more Potassium +775%
Contains more Calcium +32.3%
Contains less Sodium -95%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Smoothie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 6% 0% 0% 3% 4% 0% 0% 0% 0%
Contains more Iron +2573.3%
Contains more Potassium +775%
Contains more Calcium +32.3%
Contains less Sodium -95%

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
8
:
4
Smoothie
Smoothie
Contains more Vitamin B3 +250.2%
Contains more Vitamin A +3980%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +60.8%
Contains more Vitamin B12 +166.7%
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%
Smoothie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 0% 0% 82% 0% 0% 16% 0% 19% 0% 30% 0%
Contains more Vitamin B3 +250.2%
Contains more Vitamin A +3980%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +60.8%
Contains more Vitamin B12 +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Smoothie
Smoothie
Contains more Protein +441%
Contains more Fats +∞%
Contains more Carbs +790.9%
Contains more Other +488.2%
Contains more Water +1906.2%
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
Smoothie
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more Protein +441%
Contains more Fats +∞%
Contains more Carbs +790.9%
Contains more Other +488.2%
Contains more Water +1906.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Smoothie
Rich in minerals 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
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wafer Smoothie Opinion
Net carbs 69.3g 8.16g Wafer
Protein 6.6g 1.22g Wafer
Fats 14.2g 0g Wafer
Carbs 72.7g 8.16g Wafer
Calories 433kcal 37kcal Wafer
Sugar 37.43g 7.35g Smoothie
Fiber 3.4g 0g Wafer
Calcium 31mg 41mg Smoothie
Iron 4.01mg 0.15mg Wafer
Magnesium 53mg Wafer
Phosphorus 132mg Wafer
Potassium 210mg 24mg Wafer
Sodium 580mg 29mg Smoothie
Zinc 1.09mg Wafer
Copper 0.463mg Wafer
Manganese 0.696mg Wafer
Selenium 5.7µg Wafer
Vitamin A 10IU 408IU Smoothie
Vitamin A RAE 3µg Wafer
Vitamin E 0.72mg Wafer
Vitamin C 0mg 24.5mg Smoothie
Vitamin B1 0.203mg Wafer
Vitamin B2 0.266mg Wafer
Vitamin B3 2.858mg 0.816mg Wafer
Vitamin B5 0.381mg Wafer
Vitamin B6 0.051mg 0.082mg Smoothie
Folate 47µg Wafer
Vitamin B12 0.09µg 0.24µg Smoothie
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 2mg 0mg Smoothie
Saturated Fat 4.241g 0g Smoothie
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 4.865g Wafer
Polyunsaturated fat 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Smoothie
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
14%
Smoothie
Minerals Daily Need Coverage Score
65%
Wafer
2%
Smoothie

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Smoothie
Smoothie is lower in Sugar (difference - 30.08g)
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 551mg)
Which food is lower in Cholesterol?
Smoothie
Smoothie is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 4.241g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 17)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.