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  6. Wafer vs. Welsh onion

Wafer vs. Welsh onion — In-Depth Nutrition Comparison

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Significant differences between wafer and welsh onion

  • Wafer has more copper, iron, manganese, vitamin B3, and vitamin B2; however, welsh onion is richer in vitamin K, vitamin C, and vitamin A.
  • Welsh onion covers your daily vitamin K needs 159% more than wafer.
  • Welsh onion has 63 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while welsh onion has 0.067g.
  • Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of welsh onion is 39.

Specific food types used in this comparison are Cookies, chocolate wafers and Onions, welsh, raw.

Infographic

Wafer vs Welsh onion 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more MagnesiumMagnesium +130.4%
Contains more CalciumCalcium +72.2%
Contains more IronIron +228.7%
Contains more CopperCopper +561.4%
Contains more ZincZinc +109.6%
Contains more PhosphorusPhosphorus +169.4%
Contains more ManganeseManganese +408%
Contains more SeleniumSelenium +850%
Contains less SodiumSodium -97.1%
~equal in Potassium ~212mg

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
9
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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +41.2%
Contains more Vitamin B1Vitamin B1 +306%
Contains more Vitamin B2Vitamin B2 +195.6%
Contains more Vitamin B3Vitamin B3 +614.5%
Contains more Vitamin B5Vitamin B5 +125.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +193.8%
Contains more CholineCholine +169.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more Vitamin KVitamin K +7958.3%
~equal in Vitamin D ~0µg

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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +247.4%
Contains more FatsFats +3450%
Contains more CarbsCarbs +1018.5%
Contains more OtherOther +185.7%
Contains more WaterWater +1911.1%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +8587.5%
Contains more Poly. FatPolyunsaturated fat +2562.2%
Contains less Sat. FatSaturated fat -98.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Welsh onion
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 ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Wafer Welsh onion DV% diff.
Vitamin K 2.4µg 193.4µg 159%
Copper 0.463mg 0.07mg 44%
Iron 4.01mg 1.22mg 35%
Vitamin C 0mg 27mg 30%
Polyunsaturated fat 4.153g 0.156g 27%
Manganese 0.696mg 0.137mg 24%
Sodium 580mg 17mg 24%
Carbs 72.7g 6.5g 22%
Fats 14.2g 0.4g 21%
Calories 433kcal 34kcal 20%
Saturated fat 4.241g 0.067g 19%
Vitamin B3 2.858mg 0.4mg 15%
Vitamin B2 0.266mg 0.09mg 14%
Vitamin B1 0.203mg 0.05mg 13%
Phosphorus 132mg 49mg 12%
Monounsaturated fat 4.865g 0.056g 12%
Selenium 5.7µg 0.6µg 9%
Protein 6.6g 1.9g 9%
Folate 47µg 16µg 8%
Magnesium 53mg 23mg 7%
Zinc 1.09mg 0.52mg 5%
Fiber 3.4g 2.4g 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin B5 0.381mg 0.169mg 4%
Caffeine 10mg 0mg 3%
Choline 14.3mg 5.3mg 2%
Vitamin B6 0.051mg 0.072mg 2%
Vitamin E 0.72mg 0.51mg 1%
Cholesterol 2mg 0mg 1%
Calcium 31mg 18mg 1%
Net carbs 69.3g 4.1g N/A
Potassium 210mg 212mg 0%
Sugar 37.43g 2.18g N/A
Vitamin A 3µg 0%
Tryptophan 0.096mg 0.021mg 0%
Threonine 0.22mg 0.074mg 0%
Isoleucine 0.261mg 0.081mg 0%
Leucine 0.447mg 0.113mg 0%
Lysine 0.281mg 0.095mg 0%
Methionine 0.105mg 0.021mg 0%
Phenylalanine 0.308mg 0.061mg 0%
Valine 0.323mg 0.084mg 0%
Histidine 0.128mg 0.033mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Welsh onion
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
51%
Welsh onion
Minerals Daily Need Coverage Score
65%
Wafer
17%
Welsh onion

Comparison summary

Which food is lower in Cholesterol?
Welsh onion
Welsh onion is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Welsh onion
Welsh onion is lower in Sugar (difference - 35.25g)
Which food contains less Sodium?
Welsh onion
Welsh onion contains less Sodium (difference - 563mg)
Which food is lower in Saturated fat?
Welsh onion
Welsh onion is lower in Saturated fat (difference - 4.174g)
Which food is lower in glycemic index?
Welsh onion
Welsh onion is lower in glycemic index (difference - 22)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.2)
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

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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.