Wafer vs. Soybean raw — In-Depth Nutrition Comparison
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A recap on differences between wafer and soybean raw
- Soybean raw is higher than wafer in iron, copper, folate, phosphorus, manganese, vitamin B1, magnesium, potassium, vitamin B2, and vitamin K.
- Soybean raw covers your daily iron needs 146% more than wafer.
- The glycemic index of soybean raw is lower.
Food varieties used in this article are Cookies, chocolate wafers and Soybeans, mature seeds, raw.
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 | +428.3% |
| Contains more CalciumCalcium | +793.5% |
| Contains more PotassiumPotassium | +755.7% |
| Contains more IronIron | +291.5% |
| Contains more CopperCopper | +258.1% |
| Contains more ZincZinc | +348.6% |
| Contains more PhosphorusPhosphorus | +433.3% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +261.6% |
| Contains more SeleniumSelenium | +212.3% |
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 | +200% |
| Contains more Vitamin B3Vitamin B3 | +76.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +18.1% |
| Contains more Vitamin B1Vitamin B1 | +330.5% |
| Contains more Vitamin B2Vitamin B2 | +227.1% |
| Contains more Vitamin B5Vitamin B5 | +108.1% |
| Contains more Vitamin B6Vitamin B6 | +639.2% |
| Contains more Vitamin KVitamin K | +1858.3% |
| Contains more FolateFolate | +697.9% |
| Contains more CholineCholine | +710.5% |
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:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more CarbsCarbs | +141% |
| Contains more ProteinProtein | +452.9% |
| Contains more FatsFats | +40.4% |
| Contains more WaterWater | +89.8% |
| Contains more OtherOther | +143.5% |
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
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains less Sat. FatSaturated fat | -32% |
| Contains more Poly. FatPolyunsaturated fat | +171% |
~equal in
Monounsaturated fat
~4.404g
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 price |
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| Lower in Cholesterol |
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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 Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 4.01mg | 15.7mg | 146% |
| Copper | 0.463mg | 1.658mg | 133% |
| Phosphorus | 132mg | 704mg | 82% |
| Folate | 47µg | 375µg | 82% |
| Manganese | 0.696mg | 2.517mg | 79% |
| Protein | 6.6g | 36.49g | 60% |
| Vitamin B1 | 0.203mg | 0.874mg | 56% |
| Magnesium | 53mg | 280mg | 54% |
| Polyunsaturated fat | 4.153g | 11.255g | 47% |
| Potassium | 210mg | 1797mg | 47% |
| Vitamin B2 | 0.266mg | 0.87mg | 46% |
| Vitamin K | 2.4µg | 47µg | 37% |
| Zinc | 1.09mg | 4.89mg | 35% |
| Calcium | 31mg | 277mg | 25% |
| Sodium | 580mg | 2mg | 25% |
| Vitamin B6 | 0.051mg | 0.377mg | 25% |
| Fiber | 3.4g | 9.3g | 24% |
| Selenium | 5.7µg | 17.8µg | 22% |
| Choline | 14.3mg | 115.9mg | 18% |
| Carbs | 72.7g | 30.16g | 14% |
| Fats | 14.2g | 19.94g | 9% |
| Vitamin B3 | 2.858mg | 1.623mg | 8% |
| Vitamin B5 | 0.381mg | 0.793mg | 8% |
| Vitamin C | 0mg | 6mg | 7% |
| Saturated fat | 4.241g | 2.884g | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Monounsaturated fat | 4.865g | 4.404g | 1% |
| Calories | 433kcal | 446kcal | 1% |
| Vitamin E | 0.72mg | 0.85mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 20.86g | N/A |
| Sugar | 37.43g | 7.33g | N/A |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.096mg | 0.591mg | 0% |
| Threonine | 0.22mg | 1.766mg | 0% |
| Isoleucine | 0.261mg | 1.971mg | 0% |
| Leucine | 0.447mg | 3.309mg | 0% |
| Lysine | 0.281mg | 2.706mg | 0% |
| Methionine | 0.105mg | 0.547mg | 0% |
| Phenylalanine | 0.308mg | 2.122mg | 0% |
| Valine | 0.323mg | 2.029mg | 0% |
| Histidine | 0.128mg | 1.097mg | 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%
83%
Minerals Daily Need Coverage Score
65%
244%
Comparison summary
Which food is cheaper?
Wafer is cheaper (difference - $3.4)
Which food is lower in Cholesterol?
Soybean raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Soybean raw is lower in Sugar (difference - 30.1g)
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 578mg)
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 1.357g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins