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, vitamin A, and vitamin B12.
- Daily need coverage for iron for wafer is 48% higher.
- Smoothie has a lower glycemic index than wafer.
Food types used in this article are Cookies, chocolate wafers and Beverages, V8 SPLASH Smoothies, Strawberry Banana.
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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 | +∞% |
| Contains more PotassiumPotassium | +775% |
| Contains more IronIron | +2573.3% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +32.3% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +250.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +60.8% |
| Contains more Vitamin B12Vitamin B12 | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 51% | |
| Iron | 4.01mg | 0.15mg | 48% |
| Manganese | 0.696mg | 30% | |
| Polyunsaturated fat | 4.153g | 28% | |
| Vitamin C | 0mg | 24.5mg | 27% |
| Sodium | 580mg | 29mg | 24% |
| Fats | 14.2g | 0g | 22% |
| Carbs | 72.7g | 8.16g | 22% |
| Calories | 433kcal | 37kcal | 20% |
| Vitamin B2 | 0.266mg | 20% | |
| Phosphorus | 132mg | 19% | |
| Saturated fat | 4.241g | 0g | 19% |
| Vitamin B1 | 0.203mg | 17% | |
| Fiber | 3.4g | 0g | 14% |
| Vitamin B3 | 2.858mg | 0.816mg | 13% |
| Magnesium | 53mg | 13% | |
| Monounsaturated fat | 4.865g | 12% | |
| Folate | 47µg | 12% | |
| Protein | 6.6g | 1.22g | 11% |
| Zinc | 1.09mg | 10% | |
| Selenium | 5.7µg | 10% | |
| Vitamin B5 | 0.381mg | 8% | |
| Vitamin B12 | 0.09µg | 0.24µg | 6% |
| Potassium | 210mg | 24mg | 5% |
| Vitamin E | 0.72mg | 5% | |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B6 | 0.051mg | 0.082mg | 2% |
| Calcium | 31mg | 41mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 8.16g | N/A |
| Sugar | 37.43g | 7.35g | N/A |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +441% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +790.9% |
| Contains more OtherOther | +488.2% |
| Contains more WaterWater | +1906.2% |
