Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Wafer
  5. Compare
  6. Wafer vs. Sweet potato

Wafer vs. Sweet potato — In-Depth Nutrition Comparison

Compare

The main differences between wafer and sweet potato

  • Wafer is richer in iron, copper, manganese, vitamin B2, vitamin B3, and phosphorus, yet sweet potato is richer in vitamin A and vitamin B6.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Wafer contains 236 times more saturated fat than sweet potato. Wafer contains 4.241g of saturated fat, while sweet potato contains 0.018g.

Food types used in this article are Cookies, chocolate wafers and Sweet potato, raw, unprepared.

Infographic

Wafer vs Sweet potato 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
7
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +112%
Contains more IronIron +557.4%
Contains more CopperCopper +206.6%
Contains more ZincZinc +263.3%
Contains more PhosphorusPhosphorus +180.9%
Contains more ManganeseManganese +169.8%
Contains more SeleniumSelenium +850%
Contains more PotassiumPotassium +60.5%
Contains less SodiumSodium -90.5%
~equal in Calcium ~30mg

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
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% 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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +176.9%
Contains more Vitamin B1Vitamin B1 +160.3%
Contains more Vitamin B2Vitamin B2 +336.1%
Contains more Vitamin B3Vitamin B3 +413.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +327.3%
Contains more CholineCholine +16.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +23533.3%
Contains more Vitamin B5Vitamin B5 +110%
Contains more Vitamin B6Vitamin B6 +309.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Sweet potato DV% diff.
Vitamin A 3µg 709µg 78%
Iron 4.01mg 0.61mg 43%
Copper 0.463mg 0.151mg 35%
Polyunsaturated fat 4.153g 0.014g 28%
Sodium 580mg 55mg 23%
Fats 14.2g 0.05g 22%
Saturated fat 4.241g 0.018g 19%
Manganese 0.696mg 0.258mg 19%
Carbs 72.7g 20.12g 18%
Calories 433kcal 86kcal 17%
Vitamin B2 0.266mg 0.061mg 16%
Vitamin B3 2.858mg 0.557mg 14%
Monounsaturated fat 4.865g 0.001g 12%
Vitamin B6 0.051mg 0.209mg 12%
Phosphorus 132mg 47mg 12%
Vitamin B1 0.203mg 0.078mg 10%
Protein 6.6g 1.57g 10%
Selenium 5.7µg 0.6µg 9%
Folate 47µg 11µg 9%
Vitamin B5 0.381mg 0.8mg 8%
Magnesium 53mg 25mg 7%
Zinc 1.09mg 0.3mg 7%
Starch 12.65g 5%
Vitamin B12 0.09µg 0µg 4%
Potassium 210mg 337mg 4%
Vitamin E 0.72mg 0.26mg 3%
Caffeine 10mg 0mg 3%
Vitamin C 0mg 2.4mg 3%
Fiber 3.4g 3g 2%
Cholesterol 2mg 0mg 1%
Fructose 0.7g 1%
Vitamin K 2.4µg 1.8µg 1%
Net carbs 69.3g 17.12g N/A
Calcium 31mg 30mg 0%
Sugar 37.43g 4.18g N/A
Choline 14.3mg 12.3mg 0%
Tryptophan 0.096mg 0.031mg 0%
Threonine 0.22mg 0.083mg 0%
Isoleucine 0.261mg 0.055mg 0%
Leucine 0.447mg 0.092mg 0%
Lysine 0.281mg 0.066mg 0%
Methionine 0.105mg 0.029mg 0%
Phenylalanine 0.308mg 0.089mg 0%
Valine 0.323mg 0.086mg 0%
Histidine 0.128mg 0.031mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +320.4%
Contains more FatsFats +28300%
Contains more CarbsCarbs +261.3%
Contains more OtherOther +104.1%
Contains more WaterWater +1617.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +486400%
Contains more Poly. FatPolyunsaturated fat +29564.3%
Contains less Sat. FatSaturated fat -99.6%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.