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Wafer vs. Strudel — In-Depth Nutrition Comparison

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A recap on differences between Wafer and Strudel

  • Wafer is higher in Magnesium, yet Strudel is higher in Vitamin B12, Vitamin A RAE, Vitamin B6, Calcium, Iron, Phosphorus, Vitamin B1, Vitamin B3, and Vitamin B2.
  • Strudel covers your daily Vitamin B12 needs 63% more than Wafer.
  • Wafer contains 4 times more Magnesium than Strudel. While Wafer contains 53mg of Magnesium, Strudel contains only 13mg.

Food varieties used in this article are Cookies, chocolate wafers and KELLOGG'S, EGGO, Wafflers, Strawberry Strudel.

Infographic

Wafer vs Strudel 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
7
:
Contains more Magnesium +307.7%
Contains more Potassium +195.8%
Contains less Sodium -16.1%
Contains more Zinc +172.5%
Contains more Calcium +845.2%
Contains more Iron +47.1%
Contains more Phosphorus +99.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 88% 222% 10% 113% 7% 91% 11% 0% 0% 0%
Contains more Magnesium +307.7%
Contains more Potassium +195.8%
Contains less Sodium -16.1%
Contains more Zinc +172.5%
Contains more Calcium +845.2%
Contains more Iron +47.1%
Contains more Phosphorus +99.2%

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.
Wafer
4
:
Contains more Vitamin E +∞%
Contains more Vitamin A +13060%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B3 +85.4%
Contains more Vitamin B6 +939.2%
Contains more Folate +57.4%
Contains more Vitamin B12 +1677.8%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 79% 0% 0% 0% 98% 104% 100% 0% 123% 56% 200% 0%
Contains more Vitamin E +∞%
Contains more Vitamin A +13060%
Contains more Vitamin B1 +92.1%
Contains more Vitamin B2 +69.2%
Contains more Vitamin B3 +85.4%
Contains more Vitamin B6 +939.2%
Contains more Folate +57.4%
Contains more Vitamin B12 +1677.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
3
:
Contains more Protein +32%
Contains more Fats +29.1%
Contains more Carbs +45.4%
Contains more Water +548.9%
Contains more Other +140%
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
5% 11% 50% 29% 5%
Protein: 5 g
Fats: 11 g
Carbs: 50 g
Water: 29.2 g
Other: 4.8 g
Contains more Protein +32%
Contains more Fats +29.1%
Contains more Carbs +45.4%
Contains more Water +548.9%
Contains more Other +140%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
1
:
Contains more Monounsaturated Fat +73.8%
Contains less Saturated Fat -36.3%
Contains more Polyunsaturated fat +10.8%
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
27% 28% 46%
Saturated Fat: 2.7 g
Monounsaturated Fat: 2.8 g
Polyunsaturated fat: 4.6 g
Contains more Monounsaturated Fat +73.8%
Contains less Saturated Fat -36.3%
Contains more Polyunsaturated fat +10.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Strudel Opinion
Net carbs 69.3g 48.8g Wafer
Protein 6.6g 5g Wafer
Fats 14.2g 11g Wafer
Carbs 72.7g 50g Wafer
Calories 433kcal 318kcal Wafer
Sugar 37.43g 16.8g Strudel
Fiber 3.4g 1.2g Wafer
Calcium 31mg 293mg Strudel
Iron 4.01mg 5.9mg Strudel
Magnesium 53mg 13mg Wafer
Phosphorus 132mg 263mg Strudel
Potassium 210mg 71mg Wafer
Sodium 580mg 691mg Wafer
Zinc 1.09mg 0.4mg Wafer
Copper 0.463mg Wafer
Manganese 0.696mg Wafer
Selenium 5.7µg Wafer
Vitamin A 10IU 1316IU Strudel
Vitamin A RAE 3µg 395µg Strudel
Vitamin E 0.72mg 0mg Wafer
Vitamin D 0IU 1IU Strudel
Vitamin B1 0.203mg 0.39mg Strudel
Vitamin B2 0.266mg 0.45mg Strudel
Vitamin B3 2.858mg 5.3mg Strudel
Vitamin B5 0.381mg Wafer
Vitamin B6 0.051mg 0.53mg Strudel
Folate 47µg 74µg Strudel
Vitamin B12 0.09µg 1.6µg Strudel
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 2mg 12mg Wafer
Trans Fat 0.2g Wafer
Saturated Fat 4.241g 2.7g Strudel
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 4.865g 2.8g Wafer
Polyunsaturated fat 4.153g 4.6g Strudel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Strudel
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
63%
Strudel
Minerals Daily Need Coverage Score
65%
Wafer
54%
Strudel

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 111mg)
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 10mg)
Which food is lower in Sugar?
Strudel
Strudel is lower in Sugar (difference - 20.63g)
Which food is lower in Saturated Fat?
Strudel
Strudel is lower in Saturated Fat (difference - 1.541g)
Which food is lower in glycemic index?
Strudel
Strudel is lower in glycemic index (difference - 2)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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.