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Wafer vs. Table salt — In-Depth Nutrition Comparison

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The main differences between wafer and table salt

  • Wafer is richer than table salt in copper, iron, manganese, vitamin B2, phosphorus, vitamin B3, vitamin B1, and fiber.
  • Daily need coverage for sodium for table salt is 1660% higher.
  • Table salt has a lower glycemic index than wafer.

Food types used in this article are Cookies, chocolate wafers and Salt, table.

Infographic

Wafer vs Table salt 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
10
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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +5200%
Contains more CalciumCalcium +29.2%
Contains more PotassiumPotassium +2525%
Contains more IronIron +1115.2%
Contains more CopperCopper +1443.3%
Contains more ZincZinc +990%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +596%
Contains more SeleniumSelenium +5600%

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
11
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
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 Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Table salt DV% diff.
Sodium 580mg 38758mg 1660%
Copper 0.463mg 0.03mg 48%
Iron 4.01mg 0.33mg 46%
Polyunsaturated fat 4.153g 0g 28%
Manganese 0.696mg 0.1mg 26%
Carbs 72.7g 0g 24%
Calories 433kcal 0kcal 22%
Fats 14.2g 0g 22%
Vitamin B2 0.266mg 0mg 20%
Saturated fat 4.241g 0g 19%
Phosphorus 132mg 0mg 19%
Vitamin B3 2.858mg 0mg 18%
Vitamin B1 0.203mg 0mg 17%
Fiber 3.4g 0g 14%
Protein 6.6g 0g 13%
Folate 47µg 0µg 12%
Monounsaturated fat 4.865g 0g 12%
Magnesium 53mg 1mg 12%
Selenium 5.7µg 0.1µg 10%
Zinc 1.09mg 0.1mg 9%
Vitamin B5 0.381mg 0mg 8%
Potassium 210mg 8mg 6%
Vitamin E 0.72mg 0mg 5%
Vitamin B6 0.051mg 0mg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Choline 14.3mg 0mg 3%
Vitamin K 2.4µg 0µg 2%
Cholesterol 2mg 0mg 1%
Calcium 31mg 24mg 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

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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +2150%
Contains more OtherOther +4890%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.