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  6. Wafer vs. Steak

Wafer vs. Steak — In-Depth Nutrition Comparison

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The main differences between Wafer and Steak

  • Wafer is richer in Copper, and Iron, yet Steak is richer in Vitamin B12, Zinc, Selenium, Vitamin B6, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Steak is 88% higher.
  • Wafer contains 10 times more Sodium than Steak. Wafer contains 580mg of Sodium, while Steak contains 58mg.

Food types used in this article are Cookies, chocolate wafers and Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Wafer vs Steak infographic
Infographic link

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
Wafer
5
:
5
Steak
Steak
Contains more Calcium +158.3%
Contains more Iron +67.1%
Contains more Magnesium +130.4%
Contains more Copper +444.7%
Contains more Phosphorus +23.5%
Contains more Potassium +32.9%
Contains less Sodium -90%
Contains more Zinc +481.7%
Contains more Selenium +457.9%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +158.3%
Contains more Iron +67.1%
Contains more Magnesium +130.4%
Contains more Copper +444.7%
Contains more Phosphorus +23.5%
Contains more Potassium +32.9%
Contains less Sodium -90%
Contains more Zinc +481.7%
Contains more Selenium +457.9%

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.
Wafer
Wafer
5
:
6
Steak
Steak
Contains more Vitamin B1 +174.3%
Contains more Folate +683.3%
Contains more Vitamin K +50%
Contains more Vitamin A +150%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +80.2%
Contains more Vitamin B6 +880.4%
Contains more Vitamin B12 +2344.4%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin B1 +174.3%
Contains more Folate +683.3%
Contains more Vitamin K +50%
Contains more Vitamin A +150%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +13.2%
Contains more Vitamin B3 +80.2%
Contains more Vitamin B6 +880.4%
Contains more Vitamin B12 +2344.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
:
3
Steak
Steak
Contains more Carbs +∞%
Contains more Other +270.4%
Contains more Protein +276.5%
Contains more Fats +33.9%
Contains more Water +1135.3%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Carbs +∞%
Contains more Other +270.4%
Contains more Protein +276.5%
Contains more Fats +33.9%
Contains more Water +1135.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Steak
Steak
Contains less Saturated Fat -49.8%
Contains more Polyunsaturated fat +363.5%
Contains more Monounsaturated Fat +88.5%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -49.8%
Contains more Polyunsaturated fat +363.5%
Contains more Monounsaturated Fat +88.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Steak
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer Steak Opinion
Net carbs 69.3g 0g Wafer
Protein 6.6g 24.85g Steak
Fats 14.2g 19.02g Steak
Carbs 72.7g 0g Wafer
Calories 433kcal 271kcal Wafer
Sugar 37.43g 0g Steak
Fiber 3.4g 0g Wafer
Calcium 31mg 12mg Wafer
Iron 4.01mg 2.4mg Wafer
Magnesium 53mg 23mg Wafer
Phosphorus 132mg 163mg Steak
Potassium 210mg 279mg Steak
Sodium 580mg 58mg Steak
Zinc 1.09mg 6.34mg Steak
Copper 0.463mg 0.085mg Wafer
Manganese 0.696mg Wafer
Selenium 5.7µg 31.8µg Steak
Vitamin A 10IU 25IU Steak
Vitamin A RAE 3µg 7µg Steak
Vitamin E 0.72mg Wafer
Vitamin D 0IU 6IU Steak
Vitamin D 0µg 0.1µg Steak
Vitamin B1 0.203mg 0.074mg Wafer
Vitamin B2 0.266mg 0.301mg Steak
Vitamin B3 2.858mg 5.149mg Steak
Vitamin B5 0.381mg Wafer
Vitamin B6 0.051mg 0.5mg Steak
Folate 47µg 6µg Wafer
Vitamin B12 0.09µg 2.2µg Steak
Vitamin K 2.4µg 1.6µg Wafer
Tryptophan 0.096mg 0.278mg Steak
Threonine 0.22mg 1.171mg Steak
Isoleucine 0.261mg 1.157mg Steak
Leucine 0.447mg 2.142mg Steak
Lysine 0.281mg 2.38mg Steak
Methionine 0.105mg 0.672mg Steak
Phenylalanine 0.308mg 0.997mg Steak
Valine 0.323mg 1.242mg Steak
Histidine 0.128mg 0.931mg Steak
Cholesterol 2mg 78mg Wafer
Saturated Fat 4.241g 8.443g Wafer
Omega-3 - DHA 0.002g 0.001g Wafer
Omega-3 - EPA 0.003g 0.001g Wafer
Omega-3 - DPA 0g 0.013g Steak
Monounsaturated Fat 4.865g 9.171g Steak
Polyunsaturated fat 4.153g 0.896g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Steak
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Wafer
49%
Steak
Minerals Daily Need Coverage Score
65%
Wafer
59%
Steak

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 76mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 4.202g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.4)
Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 522mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 61)
Which food is richer in minerals?
?
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?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.