Wafer vs. Pretzel — In-Depth Nutrition Comparison
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The main differences between wafer and pretzel
- Wafer is richer in copper and magnesium, yet pretzel is richer in folate, vitamin B1, vitamin B3, manganese, iron, and vitamin B2.
- Daily need coverage for copper for wafer is 34% higher.
- Wafer contains 11 times more saturated fat than pretzel. Wafer contains 4.241g of saturated fat, while pretzel contains 0.391g.
- Wafer has a lower glycemic index than pretzel.
Food types used in this article are Cookies, chocolate wafers and Snacks, pretzels, hard, plain, salted.
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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 | +82.8% |
| Contains more CalciumCalcium | +14.8% |
| Contains more CopperCopper | +196.8% |
| Contains less SodiumSodium | -53.2% |
| Contains more SeleniumSelenium | +29.5% |
| Contains more IronIron | +14.2% |
| Contains more ManganeseManganese | +45.8% |
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 | +53.2% |
| Contains more Vitamin B5Vitamin B5 | +18.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +108.9% |
| Contains more Vitamin B2Vitamin B2 | +24.8% |
| Contains more Vitamin B3Vitamin B3 | +84.4% |
| Contains more Vitamin B6Vitamin B6 | +45.1% |
| Contains more Vitamin KVitamin K | +16.7% |
| Contains more FolateFolate | +253.2% |
| Contains more CholineCholine | +106.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 0.156mg | 34% |
| Folate | 47µg | 166µg | 30% |
| Starch | 72.58g | 30% | |
| Sodium | 580mg | 1240mg | 29% |
| Polyunsaturated fat | 4.153g | 1.291g | 19% |
| Vitamin B1 | 0.203mg | 0.424mg | 18% |
| Saturated fat | 4.241g | 0.391g | 18% |
| Fats | 14.2g | 2.93g | 17% |
| Vitamin B3 | 2.858mg | 5.27mg | 15% |
| Manganese | 0.696mg | 1.015mg | 14% |
| Monounsaturated fat | 4.865g | 0.727g | 10% |
| Protein | 6.6g | 10.04g | 7% |
| Iron | 4.01mg | 4.58mg | 7% |
| Magnesium | 53mg | 29mg | 6% |
| Vitamin B2 | 0.266mg | 0.332mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Choline | 14.3mg | 29.5mg | 3% |
| Carbs | 72.7g | 80.39g | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin B6 | 0.051mg | 0.074mg | 2% |
| Vitamin E | 0.72mg | 0.47mg | 2% |
| Selenium | 5.7µg | 4.4µg | 2% |
| Vitamin C | 0mg | 2.1mg | 2% |
| Calories | 433kcal | 384kcal | 2% |
| Vitamin B5 | 0.381mg | 0.322mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Phosphorus | 132mg | 128mg | 1% |
| Net carbs | 69.3g | 76.99g | N/A |
| Calcium | 31mg | 27mg | 0% |
| Potassium | 210mg | 223mg | 0% |
| Sugar | 37.43g | 2.21g | N/A |
| Fiber | 3.4g | 3.4g | 0% |
| Zinc | 1.09mg | 1.04mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin K | 2.4µg | 2.8µg | 0% |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.096mg | 0.097mg | 0% |
| Threonine | 0.22mg | 0.25mg | 0% |
| Isoleucine | 0.261mg | 0.407mg | 0% |
| Leucine | 0.447mg | 0.757mg | 0% |
| Lysine | 0.281mg | 0.257mg | 0% |
| Methionine | 0.105mg | 0.177mg | 0% |
| Phenylalanine | 0.308mg | 0.52mg | 0% |
| Valine | 0.323mg | 0.48mg | 0% |
| Histidine | 0.128mg | 0.22mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +384.6% |
| Contains more WaterWater | +43.8% |
| Contains more ProteinProtein | +52.1% |
| Contains more CarbsCarbs | +10.6% |
| Contains more OtherOther | +75.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +569.2% |
| Contains more Poly. FatPolyunsaturated fat | +221.7% |
| Contains less Sat. FatSaturated fat | -90.8% |
