Wafer vs. Soup beans — In-Depth Nutrition Comparison
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The main differences between wafer and soup beans
- Wafer is richer in copper, iron, manganese, vitamin B2, vitamin B3, vitamin B1, phosphorus, and folate, yet soup beans are richer in vitamin A.
- Daily need coverage for copper for wafer is 34% higher.
- Wafer contains 4 times more vitamin B2 than soup beans. Wafer contains 0.266mg of vitamin B2, while soup beans contain 0.06mg.
- Soup beans contain less saturated fat.
Food types used in this article are Cookies, chocolate wafers and Soup, bean with ham, canned, chunky, ready-to-serve.
Infographic
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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 | +178.9% |
| Contains more PotassiumPotassium | +20% |
| Contains more IronIron | +201.5% |
| Contains more CopperCopper | +189.4% |
| Contains more ZincZinc | +147.7% |
| Contains more PhosphorusPhosphorus | +123.7% |
| Contains more ManganeseManganese | +140% |
| Contains less SodiumSodium | -31% |
| Contains more SeleniumSelenium | +21.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +238.3% |
| Contains more Vitamin B2Vitamin B2 | +343.3% |
| Contains more Vitamin B3Vitamin B3 | +308.3% |
| Contains more Vitamin B5Vitamin B5 | +852.5% |
| Contains more Vitamin B12Vitamin B12 | +200% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +291.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2600% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
5.19 g
Fats:
3.5 g
Carbs:
11.16 g
Water:
78.63 g
Other:
1.52 g
| Contains more ProteinProtein | +27.2% |
| Contains more FatsFats | +305.7% |
| Contains more CarbsCarbs | +551.4% |
| Contains more OtherOther | +31.6% |
| Contains more WaterWater | +1647.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
1.37 g
Monounsaturated fat:
Mono. Fat
1.58 g
Polyunsaturated fat:
Poly. Fat
0.39 g
| Contains more Mono. FatMonounsaturated fat | +207.9% |
| Contains more Poly. FatPolyunsaturated fat | +964.9% |
| Contains less Sat. FatSaturated fat | -67.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 4.01mg | 1.33mg | 34% |
| Copper | 0.463mg | 0.16mg | 34% |
| Polyunsaturated fat | 4.153g | 0.39g | 25% |
| Carbs | 72.7g | 11.16g | 21% |
| Manganese | 0.696mg | 0.29mg | 18% |
| Calories | 433kcal | 95kcal | 17% |
| Vitamin B2 | 0.266mg | 0.06mg | 16% |
| Fats | 14.2g | 3.5g | 16% |
| Vitamin B3 | 2.858mg | 0.7mg | 13% |
| Saturated fat | 4.241g | 1.37g | 13% |
| Vitamin B1 | 0.203mg | 0.06mg | 12% |
| Phosphorus | 132mg | 59mg | 10% |
| Vitamin A | 3µg | 81µg | 9% |
| Folate | 47µg | 12µg | 9% |
| Magnesium | 53mg | 19mg | 8% |
| Monounsaturated fat | 4.865g | 1.58g | 8% |
| Sodium | 580mg | 400mg | 8% |
| Vitamin B5 | 0.381mg | 0.04mg | 7% |
| Zinc | 1.09mg | 0.44mg | 6% |
| Fiber | 3.4g | 4.6g | 5% |
| Vitamin E | 0.72mg | 5% | |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin B12 | 0.09µg | 0.03µg | 3% |
| Protein | 6.6g | 5.19g | 3% |
| Vitamin K | 2.4µg | 2% | |
| Selenium | 5.7µg | 6.9µg | 2% |
| Vitamin C | 0mg | 1.8mg | 2% |
| Cholesterol | 2mg | 9mg | 2% |
| Potassium | 210mg | 175mg | 1% |
| Net carbs | 69.3g | 6.56g | N/A |
| Calcium | 31mg | 32mg | 0% |
| Sugar | 37.43g | N/A | |
| Vitamin B6 | 0.051mg | 0.05mg | 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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
8%
Minerals Daily Need Coverage Score
65%
31%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 7mg)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Soup beans is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Soup beans contains less Sodium (difference - 180mg)
Which food is lower in Saturated fat?
Soup beans is lower in Saturated fat (difference - 2.871g)
Which food is cheaper?
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The foods are relatively equal in price ($)