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Wafer vs. Sunflower oil — In-Depth Nutrition Comparison

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Important differences between wafer and sunflower oil

  • Wafer has more copper, iron, manganese, vitamin B2, phosphorus, vitamin B3, and vitamin B1; however, sunflower oil has more vitamin E.
  • Sunflower oil's daily need coverage for vitamin E is 269% more.
  • Sunflower oil is lower in sodium.
  • Wafer has a higher glycemic index than sunflower oil.

The food varieties used in the comparison are Cookies, chocolate wafers and Oil, sunflower, linoleic, (partially hydrogenated).

Infographic

Wafer vs Sunflower oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
9
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 0% 0% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +5605.6%
Contains more Vitamin KVitamin K +125%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +604.2%

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
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Contains less Sat. FatSaturated fat -67.4%
Contains more Mono. FatMonounsaturated fat +849.6%
Contains more Poly. FatPolyunsaturated fat +776.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Sunflower oil DV% diff.
Vitamin E 0.72mg 41.08mg 269%
Polyunsaturated fat 4.153g 36.4g 215%
Fats 14.2g 100g 132%
Monounsaturated fat 4.865g 46.2g 103%
Copper 0.463mg 0mg 51%
Iron 4.01mg 0mg 50%
Saturated fat 4.241g 13g 40%
Manganese 0.696mg 0mg 30%
Sodium 580mg 0mg 25%
Carbs 72.7g 0g 24%
Calories 433kcal 884kcal 23%
Vitamin B2 0.266mg 0mg 20%
Phosphorus 132mg 0mg 19%
Vitamin B3 2.858mg 0mg 18%
Vitamin B1 0.203mg 0mg 17%
Fiber 3.4g 0g 14%
Magnesium 53mg 0mg 13%
Protein 6.6g 0g 13%
Folate 47µg 0µg 12%
Zinc 1.09mg 0mg 10%
Selenium 5.7µg 0µg 10%
Vitamin B5 0.381mg 0mg 8%
Potassium 210mg 0mg 6%
Vitamin B6 0.051mg 0mg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Vitamin K 2.4µg 5.4µg 3%
Choline 14.3mg 3%
Calcium 31mg 0mg 3%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 0g N/A
Sugar 37.43g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0mg 0%
Threonine 0.22mg 0mg 0%
Isoleucine 0.261mg 0mg 0%
Leucine 0.447mg 0mg 0%
Lysine 0.281mg 0mg 0%
Methionine 0.105mg 0mg 0%
Phenylalanine 0.308mg 0mg 0%
Valine 0.323mg 0mg 0%
Histidine 0.128mg 0mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Sunflower oil
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
64%
Sunflower oil
Minerals Daily Need Coverage Score
65%
Wafer
0%
Sunflower oil

Comparison summary

Which food is lower in Saturated fat?
Wafer
Wafer is lower in Saturated fat (difference - 8.759g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $1.5)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Sunflower oil
Sunflower oil is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 580mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 61)

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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/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.