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  6. Wafer vs. Wild rice raw

Wafer vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on the differences between wafer and wild rice raw

  • Wafer is higher in iron, yet wild rice raw is higher in zinc, phosphorus, magnesium, manganese, vitamin B6, vitamin B3, and vitamin B5.
  • Wild rice raw covers your daily zinc needs 44% more than wafer.
  • Wafer contains 83 times more sodium than wild rice raw. While wafer contains 580mg of sodium, wild rice raw contains only 7mg.

Food varieties used in this article are Cookies, chocolate wafers and Wild rice, raw.

Infographic

Wafer vs Wild rice raw 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
3
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +47.6%
Contains more IronIron +104.6%
Contains more SeleniumSelenium +103.6%
Contains more MagnesiumMagnesium +234%
Contains more PotassiumPotassium +103.3%
Contains more CopperCopper +13.2%
Contains more ZincZinc +446.8%
Contains more PhosphorusPhosphorus +228%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +90.9%

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
4
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +26.3%
Contains more Vitamin EVitamin E +13.9%
Contains more Vitamin B3Vitamin B3 +135.6%
Contains more Vitamin B5Vitamin B5 +181.9%
Contains more Vitamin B6Vitamin B6 +666.7%
Contains more FolateFolate +102.1%
Contains more CholineCholine +144.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.262mg

All nutrients comparison - raw data values

Nutrient Wafer Wild rice raw DV% diff.
Zinc 1.09mg 5.96mg 44%
Phosphorus 132mg 433mg 43%
Magnesium 53mg 177mg 30%
Manganese 0.696mg 1.329mg 28%
Vitamin B6 0.051mg 0.391mg 26%
Iron 4.01mg 1.96mg 26%
Sodium 580mg 7mg 25%
Vitamin B3 2.858mg 6.733mg 24%
Polyunsaturated fat 4.153g 0.676g 23%
Fats 14.2g 1.08g 20%
Saturated fat 4.241g 0.156g 19%
Protein 6.6g 14.73g 16%
Vitamin B5 0.381mg 1.074mg 14%
Folate 47µg 95µg 12%
Monounsaturated fat 4.865g 0.159g 12%
Fiber 3.4g 6.2g 11%
Copper 0.463mg 0.524mg 7%
Vitamin B1 0.203mg 0.115mg 7%
Potassium 210mg 427mg 6%
Selenium 5.7µg 2.8µg 5%
Vitamin B12 0.09µg 0µg 4%
Choline 14.3mg 35mg 4%
Calories 433kcal 357kcal 4%
Caffeine 10mg 0mg 3%
Calcium 31mg 21mg 1%
Cholesterol 2mg 0mg 1%
Carbs 72.7g 74.9g 1%
Vitamin E 0.72mg 0.82mg 1%
Net carbs 69.3g 68.7g N/A
Sugar 37.43g 2.5g N/A
Vitamin A 3µg 1µg 0%
Vitamin B2 0.266mg 0.262mg 0%
Vitamin K 2.4µg 1.9µg 0%
Tryptophan 0.096mg 0.179mg 0%
Threonine 0.22mg 0.469mg 0%
Isoleucine 0.261mg 0.618mg 0%
Leucine 0.447mg 1.018mg 0%
Lysine 0.281mg 0.629mg 0%
Methionine 0.105mg 0.438mg 0%
Phenylalanine 0.308mg 0.721mg 0%
Valine 0.323mg 0.858mg 0%
Histidine 0.128mg 0.384mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +1214.8%
Contains more OtherOther +30.7%
Contains more ProteinProtein +123.2%
Contains more WaterWater +72.4%
~equal in Carbs ~74.9g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +2959.7%
Contains more Poly. FatPolyunsaturated fat +514.3%
Contains less Sat. FatSaturated fat -96.3%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.