Wafer vs. Spaghetti — In-Depth Nutrition Comparison
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How are wafer and spaghetti different?
- Wafer is richer in iron, copper, vitamin B2, manganese, vitamin B3, vitamin B1, and phosphorus, while spaghetti is higher in selenium.
- Wafer covers your daily need for iron, 44% more than spaghetti.
- Wafer contains 580 times more sodium than spaghetti. Wafer contains 580mg of sodium, while spaghetti contains 1mg.
- Wafer has a higher glycemic index (61) than spaghetti (49).
Cookies, chocolate wafers and Pasta, cooked, unenriched, without added salt types were used 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 | +194.4% |
| Contains more CalciumCalcium | +342.9% |
| Contains more PotassiumPotassium | +377.3% |
| Contains more IronIron | +702% |
| Contains more CopperCopper | +363% |
| Contains more ZincZinc | +113.7% |
| Contains more PhosphorusPhosphorus | +127.6% |
| Contains more ManganeseManganese | +116.1% |
| Contains less SodiumSodium | -99.8% |
| Contains more SeleniumSelenium | +363.2% |
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 | +1100% |
| Contains more Vitamin B1Vitamin B1 | +915% |
| Contains more Vitamin B2Vitamin B2 | +1230% |
| Contains more Vitamin B3Vitamin B3 | +614.5% |
| Contains more Vitamin B5Vitamin B5 | +240.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +571.4% |
| Contains more CholineCholine | +123.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 0.5mg | 44% |
| Copper | 0.463mg | 0.1mg | 40% |
| Selenium | 5.7µg | 26.4µg | 38% |
| Polyunsaturated fat | 4.153g | 0.326g | 26% |
| Sodium | 580mg | 1mg | 25% |
| Fats | 14.2g | 0.93g | 20% |
| Vitamin B2 | 0.266mg | 0.02mg | 19% |
| Saturated fat | 4.241g | 0.176g | 18% |
| Manganese | 0.696mg | 0.322mg | 16% |
| Vitamin B3 | 2.858mg | 0.4mg | 15% |
| Vitamin B1 | 0.203mg | 0.02mg | 15% |
| Calories | 433kcal | 158kcal | 14% |
| Carbs | 72.7g | 30.86g | 14% |
| Monounsaturated fat | 4.865g | 0.131g | 12% |
| Starch | 26.01g | 11% | |
| Phosphorus | 132mg | 58mg | 11% |
| Folate | 47µg | 7µg | 10% |
| Magnesium | 53mg | 18mg | 8% |
| Fiber | 3.4g | 1.8g | 6% |
| Potassium | 210mg | 44mg | 5% |
| Vitamin B5 | 0.381mg | 0.112mg | 5% |
| Zinc | 1.09mg | 0.51mg | 5% |
| Vitamin E | 0.72mg | 0.06mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Calcium | 31mg | 7mg | 2% |
| Protein | 6.6g | 5.8g | 2% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Choline | 14.3mg | 6.4mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 29.06g | N/A |
| Sugar | 37.43g | 0.56g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B6 | 0.051mg | 0.049mg | 0% |
| Tryptophan | 0.096mg | 0.083mg | 0% |
| Threonine | 0.22mg | 0.206mg | 0% |
| Isoleucine | 0.261mg | 0.228mg | 0% |
| Leucine | 0.447mg | 0.44mg | 0% |
| Lysine | 0.281mg | 0.133mg | 0% |
| Methionine | 0.105mg | 0.065mg | 0% |
| Phenylalanine | 0.308mg | 0.297mg | 0% |
| Valine | 0.323mg | 0.262mg | 0% |
| Histidine | 0.128mg | 0.132mg | 0% |
| Fructose | 0.03g | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.024g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.8% |
| Contains more FatsFats | +1426.9% |
| Contains more CarbsCarbs | +135.6% |
| Contains more OtherOther | +614.3% |
| Contains more WaterWater | +1280.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3613.7% |
| Contains more Poly. FatPolyunsaturated fat | +1173.9% |
| Contains less Sat. FatSaturated fat | -95.9% |
