Wafer vs. Spinach raw — In-Depth Nutrition Comparison
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The main differences between wafer and spinach raw
- Wafer is richer in copper, iron, vitamin B3, and phosphorus, yet spinach raw is richer in vitamin K, vitamin A, folate, and vitamin C.
- Daily need coverage for vitamin K for spinach raw is 400% higher.
- Wafer contains 67 times more saturated fat than spinach raw. Wafer contains 4.241g of saturated fat, while spinach raw contains 0.063g.
- Spinach raw has a lower glycemic index than wafer.
Food types used in this article are Cookies, chocolate wafers and Spinach, raw.
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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 IronIron | +48% |
| Contains more CopperCopper | +256.2% |
| Contains more ZincZinc | +105.7% |
| Contains more PhosphorusPhosphorus | +169.4% |
| Contains more SeleniumSelenium | +470% |
| Contains more MagnesiumMagnesium | +49.1% |
| Contains more CalciumCalcium | +219.4% |
| Contains more PotassiumPotassium | +165.7% |
| Contains less SodiumSodium | -86.4% |
| Contains more ManganeseManganese | +28.9% |
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 B1Vitamin B1 | +160.3% |
| Contains more Vitamin B2Vitamin B2 | +40.7% |
| Contains more Vitamin B3Vitamin B3 | +294.8% |
| Contains more Vitamin B5Vitamin B5 | +486.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +15533.3% |
| Contains more Vitamin EVitamin E | +181.9% |
| Contains more Vitamin B6Vitamin B6 | +282.4% |
| Contains more Vitamin KVitamin K | +20020.8% |
| Contains more FolateFolate | +312.8% |
| Contains more CholineCholine | +35% |
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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +130.8% |
| Contains more FatsFats | +3541% |
| Contains more CarbsCarbs | +1902.8% |
| Contains more OtherOther | +16.3% |
| Contains more WaterWater | +1931.1% |
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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +48550% |
| Contains more Poly. FatPolyunsaturated fat | +2417% |
| Contains less Sat. FatSaturated fat | -98.5% |
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 | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 2.4µg | 482.9µg | 400% |
| Vitamin A | 3µg | 469µg | 52% |
| Copper | 0.463mg | 0.13mg | 37% |
| Folate | 47µg | 194µg | 37% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Polyunsaturated fat | 4.153g | 0.165g | 27% |
| Carbs | 72.7g | 3.63g | 23% |
| Sodium | 580mg | 79mg | 22% |
| Calories | 433kcal | 23kcal | 21% |
| Fats | 14.2g | 0.39g | 21% |
| Saturated fat | 4.241g | 0.063g | 19% |
| Iron | 4.01mg | 2.71mg | 16% |
| Vitamin B3 | 2.858mg | 0.724mg | 13% |
| Monounsaturated fat | 4.865g | 0.01g | 12% |
| Phosphorus | 132mg | 49mg | 12% |
| Vitamin B6 | 0.051mg | 0.195mg | 11% |
| Vitamin B1 | 0.203mg | 0.078mg | 10% |
| Potassium | 210mg | 558mg | 10% |
| Vitamin E | 0.72mg | 2.03mg | 9% |
| Manganese | 0.696mg | 0.897mg | 9% |
| Selenium | 5.7µg | 1µg | 9% |
| Calcium | 31mg | 99mg | 7% |
| Protein | 6.6g | 2.86g | 7% |
| Magnesium | 53mg | 79mg | 6% |
| Vitamin B2 | 0.266mg | 0.189mg | 6% |
| Vitamin B5 | 0.381mg | 0.065mg | 6% |
| Fiber | 3.4g | 2.2g | 5% |
| Zinc | 1.09mg | 0.53mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Choline | 14.3mg | 19.3mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 1.43g | N/A |
| Sugar | 37.43g | 0.42g | N/A |
| Tryptophan | 0.096mg | 0.039mg | 0% |
| Threonine | 0.22mg | 0.122mg | 0% |
| Isoleucine | 0.261mg | 0.147mg | 0% |
| Leucine | 0.447mg | 0.223mg | 0% |
| Lysine | 0.281mg | 0.174mg | 0% |
| Methionine | 0.105mg | 0.053mg | 0% |
| Phenylalanine | 0.308mg | 0.129mg | 0% |
| Valine | 0.323mg | 0.161mg | 0% |
| Histidine | 0.128mg | 0.064mg | 0% |
| Fructose | 0.15g | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | 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%
137%
Minerals Daily Need Coverage Score
65%
45%
Comparison summary
Which food is cheaper?
Wafer is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Spinach raw is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 37.01g)
Which food contains less Sodium?
Spinach raw contains less Sodium (difference - 501mg)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 4.178g)
Which food is lower in glycemic index?
Spinach raw is lower in glycemic index (difference - 29)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.