Wafer vs. Flour — In-Depth Nutrition Comparison
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How are wafer and flour different?
- Wafer is richer in copper and magnesium, while flour is higher in selenium, vitamin B1, folate, vitamin B3, vitamin B2, and iron.
- Flour covers your daily need for selenium, 51% more than wafer.
- Wafer contains 290 times more sodium than flour. Wafer contains 580mg of sodium, while flour contains 2mg.
- Flour has a higher glycemic index (72) than wafer (61).
Cookies, chocolate wafers and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.
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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 MagnesiumMagnesium | +140.9% |
| Contains more CalciumCalcium | +106.7% |
| Contains more PotassiumPotassium | +96.3% |
| Contains more CopperCopper | +221.5% |
| Contains more ZincZinc | +55.7% |
| Contains more PhosphorusPhosphorus | +22.2% |
| Contains more IronIron | +15.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more SeleniumSelenium | +494.7% |
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 | +1100% |
| Contains more Vitamin B6Vitamin B6 | +15.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more CholineCholine | +37.5% |
| Contains more Vitamin B1Vitamin B1 | +286.7% |
| Contains more Vitamin B2Vitamin B2 | +85.7% |
| Contains more Vitamin B3Vitamin B3 | +106.6% |
| Contains more Vitamin B5Vitamin B5 | +15% |
| Contains more FolateFolate | +289.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1349% |
| Contains more OtherOther | +334.8% |
| Contains more ProteinProtein | +56.5% |
| Contains more WaterWater | +164.9% |
~equal in
Carbs
~76.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +5492% |
| Contains more Poly. FatPolyunsaturated fat | +905.6% |
| Contains less Sat. FatSaturated fat | -96.3% |
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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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 5.7µg | 33.9µg | 51% |
| Vitamin B1 | 0.203mg | 0.785mg | 49% |
| Copper | 0.463mg | 0.144mg | 35% |
| Folate | 47µg | 183µg | 34% |
| Polyunsaturated fat | 4.153g | 0.413g | 25% |
| Sodium | 580mg | 2mg | 25% |
| Fats | 14.2g | 0.98g | 20% |
| Vitamin B3 | 2.858mg | 5.904mg | 19% |
| Saturated fat | 4.241g | 0.155g | 19% |
| Vitamin B2 | 0.266mg | 0.494mg | 18% |
| Monounsaturated fat | 4.865g | 0.087g | 12% |
| Iron | 4.01mg | 4.64mg | 8% |
| Protein | 6.6g | 10.33g | 7% |
| Magnesium | 53mg | 22mg | 7% |
| Zinc | 1.09mg | 0.7mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin E | 0.72mg | 0.06mg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Calories | 433kcal | 364kcal | 3% |
| Potassium | 210mg | 107mg | 3% |
| Phosphorus | 132mg | 108mg | 3% |
| Fiber | 3.4g | 2.7g | 3% |
| Calcium | 31mg | 15mg | 2% |
| Vitamin K | 2.4µg | 0.3µg | 2% |
| Manganese | 0.696mg | 0.682mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Choline | 14.3mg | 10.4mg | 1% |
| Carbs | 72.7g | 76.31g | 1% |
| Vitamin B6 | 0.051mg | 0.044mg | 1% |
| Vitamin B5 | 0.381mg | 0.438mg | 1% |
| Net carbs | 69.3g | 73.61g | N/A |
| Sugar | 37.43g | 0.27g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.096mg | 0.127mg | 0% |
| Threonine | 0.22mg | 0.281mg | 0% |
| Isoleucine | 0.261mg | 0.357mg | 0% |
| Leucine | 0.447mg | 0.71mg | 0% |
| Lysine | 0.281mg | 0.228mg | 0% |
| Methionine | 0.105mg | 0.183mg | 0% |
| Phenylalanine | 0.308mg | 0.52mg | 0% |
| Valine | 0.323mg | 0.415mg | 0% |
| Histidine | 0.128mg | 0.23mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
21%
46%
Minerals Daily Need Coverage Score
65%
59%
Comparison summary
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 11)
Which food is cheaper?
Wafer is cheaper (difference - $1)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Flour is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 37.16g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 578mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 4.086g)
Which food is richer in vitamins?
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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.