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  6. Wafer vs. Tomato juice

Wafer vs. Tomato juice — In-Depth Nutrition Comparison

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Summary of differences between wafer and tomato juice

  • Wafer has more copper, iron, manganese, phosphorus, vitamin B2, vitamin B3, and fiber; however, tomato juice is higher in vitamin C.
  • Tomato juice covers your daily need for vitamin C 78% more than wafer.
  • Wafer has 223 times more Saturated Fat than tomato juice. While wafer has 4.241g of Saturated Fat, tomato juice has only 0.019g.
  • Tomato juice has less saturated Fat.
  • The glycemic index of wafer is higher.

These are the specific foods used in this comparison Cookies, chocolate wafers and Tomato juice, canned, without salt added.

Infographic

Wafer vs Tomato juice 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
8
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 7.9% 3% 19% 15% 14% 3% 8.1% 1.3% 8.9% 2.7%
Contains more MagnesiumMagnesium +381.8%
Contains more CalciumCalcium +210%
Contains more IronIron +928.2%
Contains more CopperCopper +1002.4%
Contains more ZincZinc +890.9%
Contains more PhosphorusPhosphorus +594.7%
Contains more ManganeseManganese +923.5%
Contains more SeleniumSelenium +1040%
Contains less SodiumSodium -98.3%
~equal in Potassium ~217mg

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% 0.6% 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 234% 27% 6.4% 0% 25% 18% 13% 0% 16% 0% 5.8% 15% 3.7%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B1Vitamin B1 +103%
Contains more Vitamin B2Vitamin B2 +241%
Contains more Vitamin B3Vitamin B3 +324.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +135%
Contains more CholineCholine +110.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4400%
Contains more Vitamin B6Vitamin B6 +37.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~2.3µg

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
4% 94%
Protein: 0.85 g
Fats: 0.29 g
Carbs: 3.53 g
Water: 94.24 g
Other: 1.09 g
Contains more ProteinProtein +676.5%
Contains more FatsFats +4796.6%
Contains more CarbsCarbs +1959.5%
Contains more OtherOther +83.5%
Contains more WaterWater +1994.2%

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
37% 10% 53%
Saturated Fat: Sat. Fat 0.019 g
Monounsaturated Fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.027 g
Contains more Mono. FatMonounsaturated Fat +97200%
Contains more Poly. FatPolyunsaturated fat +15281.5%
Contains less Sat. FatSaturated Fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Tomato juice Opinion
Calories 433kcal 17kcal Wafer
Protein 6.6g 0.85g Wafer
Fats 14.2g 0.29g Wafer
Vitamin C 0mg 70.1mg Tomato juice
Net carbs 69.3g 3.13g Wafer
Carbs 72.7g 3.53g Wafer
Cholesterol 2mg 0mg Tomato juice
Magnesium 53mg 11mg Wafer
Calcium 31mg 10mg Wafer
Potassium 210mg 217mg Tomato juice
Iron 4.01mg 0.39mg Wafer
Sugar 37.43g 2.58g Tomato juice
Fiber 3.4g 0.4g Wafer
Copper 0.463mg 0.042mg Wafer
Zinc 1.09mg 0.11mg Wafer
Phosphorus 132mg 19mg Wafer
Sodium 580mg 10mg Tomato juice
Vitamin A 10IU 450IU Tomato juice
Vitamin A 3µg 23µg Tomato juice
Vitamin E 0.72mg 0.32mg Wafer
Manganese 0.696mg 0.068mg Wafer
Selenium 5.7µg 0.5µg Wafer
Vitamin B1 0.203mg 0.1mg Wafer
Vitamin B2 0.266mg 0.078mg Wafer
Vitamin B3 2.858mg 0.673mg Wafer
Vitamin B5 0.381mg Wafer
Vitamin B6 0.051mg 0.07mg Tomato juice
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 2.3µg Wafer
Folate 47µg 20µg Wafer
Choline 14.3mg 6.8mg Wafer
Saturated Fat 4.241g 0.019g Tomato juice
Monounsaturated Fat 4.865g 0.005g Wafer
Polyunsaturated fat 4.153g 0.027g Wafer
Tryptophan 0.096mg 0.006mg Wafer
Threonine 0.22mg 0.026mg Wafer
Isoleucine 0.261mg 0.017mg Wafer
Leucine 0.447mg 0.024mg Wafer
Lysine 0.281mg 0.026mg Wafer
Methionine 0.105mg 0.005mg Wafer
Phenylalanine 0.308mg 0.026mg Wafer
Valine 0.323mg 0.017mg Wafer
Histidine 0.128mg 0.014mg Wafer
Fructose 1.33g Tomato juice
Omega-3 - EPA 0.003g 0g Wafer
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - ALA 0.005g Tomato juice
Omega-6 - Linoleic acid 0.022g Tomato juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Tomato juice
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
28%
Tomato juice
Minerals Daily Need Coverage Score
65%
Wafer
8%
Tomato juice

Comparison summary

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?
Tomato juice
Tomato juice is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Tomato juice
Tomato juice is lower in Sugar (difference - 34.85g)
Which food contains less Sodium?
Tomato juice
Tomato juice contains less Sodium (difference - 570mg)
Which food is lower in Saturated Fat?
Tomato juice
Tomato juice is lower in Saturated Fat (difference - 4.222g)
Which food is lower in glycemic index?
Tomato juice
Tomato juice is lower in glycemic index (difference - 30)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Tomato juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170545/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.