Wafer vs. Wheat — In-Depth Nutrition Comparison
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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
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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 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% |
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.
| 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 CholineCholine | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 5.7µg | 89.4µg | 152% |
| Manganese | 0.696mg | 3.012mg | 101% |
| Phosphorus | 132mg | 508mg | 54% |
| Vitamin B6 | 0.051mg | 0.419mg | 28% |
| Zinc | 1.09mg | 4.16mg | 28% |
| Sodium | 580mg | 2mg | 25% |
| Vitamin B3 | 2.858mg | 6.738mg | 24% |
| Magnesium | 53mg | 144mg | 22% |
| Polyunsaturated fat | 4.153g | 0.978g | 21% |
| Vitamin B1 | 0.203mg | 0.419mg | 18% |
| Fats | 14.2g | 2.47g | 18% |
| Saturated fat | 4.241g | 0.454g | 17% |
| Fiber | 3.4g | 14% | |
| Protein | 6.6g | 13.68g | 14% |
| Monounsaturated fat | 4.865g | 0.344g | 11% |
| Vitamin B2 | 0.266mg | 0.121mg | 11% |
| Vitamin B5 | 0.381mg | 0.935mg | 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% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Folate | 47µg | 43µg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Carbs | 72.7g | 71.13g | 1% |
| 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
| 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
| Contains more Mono. FatMonounsaturated fat | +1314.2% |
| Contains more Poly. FatPolyunsaturated fat | +324.6% |
| Contains less Sat. FatSaturated fat | -89.3% |