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.

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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.

Wafer

Soup beans

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%

~equal in Calcium ~32mg

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

Soup beans

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%

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.05mg

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