Wafer vs. Tomato paste — In-Depth Nutrition Comparison
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Summary of differences between Wafer and Tomato paste
- Wafer has more Manganese, Iron, Vitamin B1, and Copper, however, Tomato paste is higher in Vitamin C, Vitamin E , Potassium, and Vitamin B6.
- Tomato paste covers your daily need of Vitamin C 24% more than Wafer.
- Wafer has 42 times more Saturated Fat than Tomato paste. While Wafer has 4.241g of Saturated Fat, Tomato paste has only 0.1g.
These are the specific foods used in this comparison Cookies, chocolate wafers and Tomato products, canned, paste, 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.
Contains
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Iron
+34.6%
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Magnesium
+26.2%
Contains
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Phosphorus
+59%
Contains
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Zinc
+73%
Contains
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Copper
+26.8%
Contains
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Manganese
+130.5%
Contains
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Calcium
+16.1%
Contains
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Potassium
+382.9%
Contains
less
Sodium
-89.8%
Equal in Selenium - 5.3
Contains
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Iron
+34.6%
Contains
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Magnesium
+26.2%
Contains
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Phosphorus
+59%
Contains
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Zinc
+73%
Contains
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Copper
+26.8%
Contains
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Manganese
+130.5%
Contains
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Calcium
+16.1%
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Potassium
+382.9%
Contains
less
Sodium
-89.8%
Equal in Selenium - 5.3
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.
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Contains
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Vitamin B1
+238.3%
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Vitamin B2
+73.9%
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Vitamin B5
+168.3%
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Folate
+291.7%
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Vitamin B12
+∞%
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Vitamin A
+15150%
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Vitamin E
+497.2%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+323.5%
Contains
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Vitamin K
+375%
Equal in Vitamin B3 - 3.076
Contains
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Vitamin B1
+238.3%
Contains
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Vitamin B2
+73.9%
Contains
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Vitamin B5
+168.3%
Contains
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Folate
+291.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+15150%
Contains
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Vitamin E
+497.2%
Contains
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Vitamin C
+∞%
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Vitamin B6
+323.5%
Contains
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Vitamin K
+375%
Equal in Vitamin B3 - 3.076
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+52.8%
Contains
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Fats
+2921.3%
Contains
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Carbs
+284.5%
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Water
+1533.3%
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Other
+40%
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
4.32 g
Fats:
0.47 g
Carbs:
18.91 g
Water:
73.5 g
Other:
2.8 g
Contains
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Protein
+52.8%
Contains
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Fats
+2921.3%
Contains
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Carbs
+284.5%
Contains
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Water
+1533.3%
Contains
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Other
+40%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+7161.2%
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Polyunsaturated fat
+2495.6%
Contains
less
Saturated Fat
-97.6%
Saturated Fat:
4.241 g
Monounsaturated Fat:
4.865 g
Polyunsaturated fat:
4.153 g
Saturated Fat:
0.1 g
Monounsaturated Fat:
0.067 g
Polyunsaturated fat:
0.16 g
Contains
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Monounsaturated Fat
+7161.2%
Contains
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Polyunsaturated fat
+2495.6%
Contains
less
Saturated Fat
-97.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 69.3g | 14.81g |
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| Protein | 6.6g | 4.32g |
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| Fats | 14.2g | 0.47g |
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| Carbs | 72.7g | 18.91g |
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| Calories | 433kcal | 82kcal |
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| Starch | 0.22g |
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| Fructose | 5.85g |
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| Sugar | 37.43g | 12.18g |
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| Fiber | 3.4g | 4.1g |
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| Calcium | 31mg | 36mg |
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| Iron | 4.01mg | 2.98mg |
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| Magnesium | 53mg | 42mg |
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| Phosphorus | 132mg | 83mg |
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| Potassium | 210mg | 1014mg |
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| Sodium | 580mg | 59mg |
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| Zinc | 1.09mg | 0.63mg |
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| Copper | 0.463mg | 0.365mg |
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| Manganese | 0.696mg | 0.302mg |
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| Selenium | 5.7µg | 5.3µg |
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| Vitamin A | 10IU | 1525IU |
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| Vitamin A RAE | 3µg | 76µg |
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| Vitamin E | 0.72mg | 4.3mg |
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| Vitamin C | 0mg | 21.9mg |
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| Vitamin B1 | 0.203mg | 0.06mg |
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| Vitamin B2 | 0.266mg | 0.153mg |
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| Vitamin B3 | 2.858mg | 3.076mg |
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| Vitamin B5 | 0.381mg | 0.142mg |
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| Vitamin B6 | 0.051mg | 0.216mg |
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| Folate | 47µg | 12µg |
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| Vitamin B12 | 0.09µg | 0µg |
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| Vitamin K | 2.4µg | 11.4µg |
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| Tryptophan | 0.096mg | 0.031mg |
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| Threonine | 0.22mg | 0.133mg |
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| Isoleucine | 0.261mg | 0.089mg |
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| Leucine | 0.447mg | 0.124mg |
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| Lysine | 0.281mg | 0.134mg |
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| Methionine | 0.105mg | 0.027mg |
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| Phenylalanine | 0.308mg | 0.13mg |
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| Valine | 0.323mg | 0.088mg |
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| Histidine | 0.128mg | 0.071mg |
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| Cholesterol | 2mg | 0mg |
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| Saturated Fat | 4.241g | 0.1g |
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| Omega-3 - DHA | 0.002g | 0g |
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| Omega-3 - EPA | 0.003g | 0g |
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| Monounsaturated Fat | 4.865g | 0.067g |
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| Polyunsaturated fat | 4.153g | 0.16g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
22%
38%
Minerals Daily Need Coverage Score
65%
49%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Tomato paste is lower in Sugar (difference - 25.25g)
Which food contains less Sodium?
Tomato paste contains less Sodium (difference - 521mg)
Which food is lower in Cholesterol?
Tomato paste is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Tomato paste is lower in Saturated Fat (difference - 4.141g)
Which food is lower in glycemic index?
Tomato paste is lower in glycemic index (difference - 16)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.