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Wafer vs. Sun-dried tomato — In-Depth Nutrition Comparison

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Summary of differences between wafer and sun-dried tomato

  • Wafer has more iron and manganese; however, sun-dried tomato is higher in vitamin C, potassium, vitamin A, vitamin B6, fiber, and vitamin B2.
  • Sun-dried tomato covers your daily need for vitamin C, 113% more than wafer.
  • Wafer has 2 times more saturated fat than sun-dried tomato. While wafer has 4.241g of saturated fat, sun-dried tomato has only 1.893g.
  • The glycemic index of wafer is higher.

These are the specific foods used in this comparison Cookies, chocolate wafers and Tomatoes, sun-dried, packed in oil, drained.

Infographic

Wafer vs Sun-dried tomato 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more IronIron +49.6%
Contains more ZincZinc +39.7%
Contains more ManganeseManganese +49.4%
Contains more SeleniumSelenium +90%
Contains more MagnesiumMagnesium +52.8%
Contains more CalciumCalcium +51.6%
Contains more PotassiumPotassium +645.2%
Contains less SodiumSodium -54.1%
~equal in Copper ~0.473mg
~equal in Phosphorus ~139mg

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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +104.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B2Vitamin B2 +44%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin B5Vitamin B5 +25.7%
Contains more Vitamin B6Vitamin B6 +525.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.193mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
3
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% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +30.4%
Contains more CarbsCarbs +211.6%
Contains more WaterWater +1096.2%
Contains more OtherOther +85%
~equal in Fats ~14.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
1
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains more Poly. FatPolyunsaturated fat +101.6%
Contains less Sat. FatSaturated fat -55.4%
Contains more Mono. FatMonounsaturated fat +78.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Sun-dried tomato DV% diff.
Vitamin C 0mg 101.8mg 113%
Potassium 210mg 1565mg 40%
Vitamin B6 0.051mg 0.319mg 21%
Iron 4.01mg 2.68mg 17%
Carbs 72.7g 23.33g 16%
Polyunsaturated fat 4.153g 2.06g 14%
Sodium 580mg 266mg 14%
Calories 433kcal 213kcal 11%
Saturated fat 4.241g 1.893g 11%
Fiber 3.4g 5.8g 10%
Manganese 0.696mg 0.466mg 10%
Monounsaturated fat 4.865g 8.663g 9%
Vitamin B2 0.266mg 0.383mg 9%
Magnesium 53mg 81mg 7%
Vitamin A 3µg 64µg 7%
Folate 47µg 23µg 6%
Vitamin E 0.72mg 5%
Selenium 5.7µg 3µg 5%
Vitamin B3 2.858mg 3.63mg 5%
Vitamin B12 0.09µg 0µg 4%
Choline 14.3mg 3%
Caffeine 10mg 3%
Zinc 1.09mg 0.78mg 3%
Protein 6.6g 5.06g 3%
Calcium 31mg 47mg 2%
Vitamin B5 0.381mg 0.479mg 2%
Vitamin K 2.4µg 2%
Cholesterol 2mg 0mg 1%
Copper 0.463mg 0.473mg 1%
Vitamin B1 0.203mg 0.193mg 1%
Phosphorus 132mg 139mg 1%
Fats 14.2g 14.08g 0%
Net carbs 69.3g 17.53g N/A
Sugar 37.43g N/A
Tryptophan 0.096mg 0.037mg 0%
Threonine 0.22mg 0.128mg 0%
Isoleucine 0.261mg 0.121mg 0%
Leucine 0.447mg 0.185mg 0%
Lysine 0.281mg 0.186mg 0%
Methionine 0.105mg 0.044mg 0%
Phenylalanine 0.308mg 0.131mg 0%
Valine 0.323mg 0.13mg 0%
Histidine 0.128mg 0.077mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Sun-dried tomato
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Wafer
53%
Sun-dried tomato
Minerals Daily Need Coverage Score
65%
Wafer
66%
Sun-dried tomato

Comparison summary

Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Sun-dried tomato
Sun-dried tomato is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Sun-dried tomato
Sun-dried tomato is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Sun-dried tomato
Sun-dried tomato contains less Sodium (difference - 314mg)
Which food is lower in Saturated fat?
Sun-dried tomato
Sun-dried tomato is lower in Saturated fat (difference - 2.348g)
Which food is lower in glycemic index?
Sun-dried tomato
Sun-dried tomato is lower in glycemic index (difference - 31)
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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.