Wafer vs. Soy milk — In-Depth Nutrition Comparison
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What are the differences between wafer and soy milk?
- Wafer is richer than soy milk in iron, copper, manganese, vitamin B2, vitamin B3, vitamin B1, phosphorus, and fiber.
- Wafer's daily need coverage for iron is 42% more.
- Wafer has 21 times more saturated fat than soy milk. While wafer has 4.241g of saturated fat, soy milk has only 0.205g.
- The glycemic index of soy milk is lower.
We used Cookies, chocolate wafers and Soymilk, original, and vanilla, unfortified types in this article.
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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 | +112% |
| Contains more CalciumCalcium | +24% |
| Contains more PotassiumPotassium | +78% |
| Contains more IronIron | +526.6% |
| Contains more CopperCopper | +261.7% |
| Contains more ZincZinc | +808.3% |
| Contains more PhosphorusPhosphorus | +153.8% |
| Contains more ManganeseManganese | +212.1% |
| Contains more SeleniumSelenium | +18.8% |
| Contains less SodiumSodium | -91.2% |
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 | +554.5% |
| Contains more Vitamin B1Vitamin B1 | +238.3% |
| Contains more Vitamin B2Vitamin B2 | +285.5% |
| Contains more Vitamin B3Vitamin B3 | +457.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +161.1% |
| Contains more Vitamin B6Vitamin B6 | +51% |
| Contains more Vitamin KVitamin K | +25% |
| Contains more CholineCholine | +65% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 0.64mg | 42% |
| Copper | 0.463mg | 0.128mg | 37% |
| Sodium | 580mg | 51mg | 23% |
| Carbs | 72.7g | 6.28g | 22% |
| Polyunsaturated fat | 4.153g | 0.961g | 21% |
| Manganese | 0.696mg | 0.223mg | 21% |
| Calories | 433kcal | 54kcal | 19% |
| Fats | 14.2g | 1.75g | 19% |
| Saturated fat | 4.241g | 0.205g | 18% |
| Vitamin B2 | 0.266mg | 0.069mg | 15% |
| Vitamin B3 | 2.858mg | 0.513mg | 15% |
| Vitamin B1 | 0.203mg | 0.06mg | 12% |
| Fiber | 3.4g | 0.6g | 11% |
| Phosphorus | 132mg | 52mg | 11% |
| Monounsaturated fat | 4.865g | 0.401g | 11% |
| Zinc | 1.09mg | 0.12mg | 9% |
| Protein | 6.6g | 3.27g | 7% |
| Magnesium | 53mg | 25mg | 7% |
| Folate | 47µg | 18µg | 7% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin E | 0.72mg | 0.11mg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Potassium | 210mg | 118mg | 3% |
| Selenium | 5.7µg | 4.8µg | 2% |
| Vitamin B6 | 0.051mg | 0.077mg | 2% |
| Choline | 14.3mg | 23.6mg | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Calcium | 31mg | 25mg | 1% |
| Vitamin K | 2.4µg | 3µg | 1% |
| Net carbs | 69.3g | 5.68g | N/A |
| Sugar | 37.43g | 3.99g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B5 | 0.381mg | 0.373mg | 0% |
| Tryptophan | 0.096mg | 0.038mg | 0% |
| Threonine | 0.22mg | 0.108mg | 0% |
| Isoleucine | 0.261mg | 0.114mg | 0% |
| Leucine | 0.447mg | 0.186mg | 0% |
| Lysine | 0.281mg | 0.131mg | 0% |
| Methionine | 0.105mg | 0.027mg | 0% |
| Phenylalanine | 0.308mg | 0.113mg | 0% |
| Valine | 0.323mg | 0.117mg | 0% |
| Histidine | 0.128mg | 0.061mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +101.8% |
| Contains more FatsFats | +711.4% |
| Contains more CarbsCarbs | +1057.6% |
| Contains more OtherOther | +207.7% |
| Contains more WaterWater | +1856.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1113.2% |
| Contains more Poly. FatPolyunsaturated fat | +332.2% |
| Contains less Sat. FatSaturated fat | -95.2% |
