Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Wafer
  5. Compare
  6. Wafer vs. Wheat

Wafer vs. Wheat — In-Depth Nutrition Comparison

Compare

Summary of differences between wafer and wheat

  • Wafer has less selenium, manganese, phosphorus, vitamin B6, zinc, vitamin B3, magnesium, and vitamin B1 than wheat .
  • Wheat covers your daily need for selenium, 152% more than wafer.
  • Wafer has 290 times more sodium than wheat . While wafer has 580mg of sodium, wheat has only 2mg.
  • The glycemic index of wafer is higher.

These are the specific foods used in this comparison Cookies, chocolate wafers and Wheat, durum.

Infographic

Wafer vs Wheat 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
1
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more IronIron +13.9%
Contains more MagnesiumMagnesium +171.7%
Contains more PotassiumPotassium +105.2%
Contains more CopperCopper +19.4%
Contains more ZincZinc +281.7%
Contains more PhosphorusPhosphorus +284.8%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +332.8%
Contains more SeleniumSelenium +1468.4%
~equal in Calcium ~34mg

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1% 14% 51% 61% 54% 23% 12% 11% 6% 35%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +119.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +106.4%
Contains more Vitamin B3Vitamin B3 +135.8%
Contains more Vitamin B5Vitamin B5 +145.4%
Contains more Vitamin B6Vitamin B6 +721.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Folate ~43µg

All nutrients comparison - raw data values

Nutrient Wafer Wheat DV% diff.
Selenium 5.7µg 89.4µg 152%
Manganese 0.696mg 3.012mg 101%
Phosphorus 132mg 508mg 54%
Zinc 1.09mg 4.16mg 28%
Vitamin B6 0.051mg 0.419mg 28%
Sodium 580mg 2mg 25%
Vitamin B3 2.858mg 6.738mg 24%
Magnesium 53mg 144mg 22%
Polyunsaturated fat 4.153g 0.978g 21%
Fats 14.2g 2.47g 18%
Vitamin B1 0.203mg 0.419mg 18%
Saturated fat 4.241g 0.454g 17%
Protein 6.6g 13.68g 14%
Fiber 3.4g 14%
Vitamin B2 0.266mg 0.121mg 11%
Vitamin B5 0.381mg 0.935mg 11%
Monounsaturated fat 4.865g 0.344g 11%
Copper 0.463mg 0.553mg 10%
Potassium 210mg 431mg 7%
Iron 4.01mg 3.52mg 6%
Calories 433kcal 339kcal 5%
Vitamin E 0.72mg 5%
Vitamin B12 0.09µg 0µg 4%
Choline 14.3mg 3%
Caffeine 10mg 3%
Vitamin K 2.4µg 2%
Carbs 72.7g 71.13g 1%
Cholesterol 2mg 0mg 1%
Folate 47µg 43µg 1%
Protein per 100 calories 1.5g 4g N/A
Calories per 10 g protein 656kcal 248kcal N/A
Weight per 100 calories 23g 29g N/A
Unsaturated / Saturated Fat ratio 2.1 2.9 N/A
Net carbs 69.3g 71.13g N/A
Calcium 31mg 34mg 0%
Sugar 37.43g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.176mg 0%
Threonine 0.22mg 0.366mg 0%
Isoleucine 0.261mg 0.533mg 0%
Leucine 0.447mg 0.934mg 0%
Lysine 0.281mg 0.303mg 0%
Methionine 0.105mg 0.221mg 0%
Phenylalanine 0.308mg 0.681mg 0%
Valine 0.323mg 0.594mg 0%
Histidine 0.128mg 0.322mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more FatsFats +474.9%
Contains more OtherOther +12.4%
Contains more ProteinProtein +107.3%
Contains more WaterWater +143.1%
~equal in Carbs ~71.13g

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +1314.2%
Contains more Poly. FatPolyunsaturated fat +324.6%
Contains less Sat. FatSaturated fat -89.3%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.