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.
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.

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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

Tomato juice

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

Tomato juice

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	+666.7%
Contains more Vitamin B6Vitamin B6	+37.3%

~equal in Vitamin D ~0µg

~equal in Vitamin K ~2.3µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0mg	70.1mg	78%
Copper	0.463mg	0.042mg	47%
Iron	4.01mg	0.39mg	45%
Polyunsaturated fat	4.153g	0.027g	28%
Manganese	0.696mg	0.068mg	27%
Sodium	580mg	10mg	25%
Carbs	72.7g	3.53g	23%
Fats	14.2g	0.29g	21%
Calories	433kcal	17kcal	21%
Saturated fat	4.241g	0.019g	19%
Phosphorus	132mg	19mg	16%
Vitamin B3	2.858mg	0.673mg	14%
Vitamin B2	0.266mg	0.078mg	14%
Monounsaturated fat	4.865g	0.005g	12%
Protein	6.6g	0.85g	12%
Fiber	3.4g	0.4g	12%
Magnesium	53mg	11mg	10%
Selenium	5.7µg	0.5µg	9%
Zinc	1.09mg	0.11mg	9%
Vitamin B1	0.203mg	0.1mg	9%
Vitamin B5	0.381mg		8%
Folate	47µg	20µg	7%
Vitamin B12	0.09µg	0µg	4%
Vitamin E	0.72mg	0.32mg	3%
Caffeine	10mg	0mg	3%
Fructose		1.33g	2%
Calcium	31mg	10mg	2%
Vitamin A	3µg	23µg	2%
Vitamin B6	0.051mg	0.07mg	1%
Choline	14.3mg	6.8mg	1%
Cholesterol	2mg	0mg	1%
Net carbs	69.3g	3.13g	N/A
Potassium	210mg	217mg	0%
Sugar	37.43g	2.58g	N/A
Vitamin K	2.4µg	2.3µg	0%
Tryptophan	0.096mg	0.006mg	0%
Threonine	0.22mg	0.026mg	0%
Isoleucine	0.261mg	0.017mg	0%
Leucine	0.447mg	0.024mg	0%
Lysine	0.281mg	0.026mg	0%
Methionine	0.105mg	0.005mg	0%
Phenylalanine	0.308mg	0.026mg	0%
Valine	0.323mg	0.017mg	0%
Histidine	0.128mg	0.014mg	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A
Omega-3 - ALA		0.005g	N/A
Omega-6 - Linoleic acid		0.022g	N/A