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Wafer vs. Winter melon — In-Depth Nutrition Comparison

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Significant differences between wafer and winter melon

  • Wafer has more copper, iron, manganese, phosphorus, vitamin B3, vitamin B1, and vitamin B2; however, winter melon is richer in vitamin C.
  • Wafer covers your daily copper needs 49% more than winter melon.
  • Winter melon has 265 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while winter melon has 0.016g.

Specific food types used in this comparison are Cookies, chocolate wafers and Waxgourd, (chinese preserving melon), raw.

Infographic

Wafer vs Winter melon 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
9
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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +430%
Contains more CalciumCalcium +63.2%
Contains more PotassiumPotassium +3400%
Contains more IronIron +902.5%
Contains more CopperCopper +1913%
Contains more ZincZinc +78.7%
Contains more PhosphorusPhosphorus +594.7%
Contains more ManganeseManganese +1100%
Contains more SeleniumSelenium +2750%
Contains less SodiumSodium -80.9%

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
11
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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +407.5%
Contains more Vitamin B2Vitamin B2 +141.8%
Contains more Vitamin B3Vitamin B3 +614.5%
Contains more Vitamin B5Vitamin B5 +186.5%
Contains more Vitamin B6Vitamin B6 +45.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +840%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +1550%
Contains more FatsFats +7000%
Contains more CarbsCarbs +2323.3%
Contains more OtherOther +566.7%
Contains more WaterWater +2035.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +13048.6%
Contains more Poly. FatPolyunsaturated fat +4673.6%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Winter melon
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wafer Winter melon DV% diff.
Copper 0.463mg 0.023mg 49%
Iron 4.01mg 0.4mg 45%
Manganese 0.696mg 0.058mg 28%
Polyunsaturated fat 4.153g 0.087g 27%
Carbs 72.7g 3g 23%
Fats 14.2g 0.2g 22%
Calories 433kcal 13kcal 21%
Sodium 580mg 111mg 20%
Saturated fat 4.241g 0.016g 19%
Phosphorus 132mg 19mg 16%
Vitamin B3 2.858mg 0.4mg 15%
Vitamin C 0mg 13mg 14%
Vitamin B1 0.203mg 0.04mg 14%
Monounsaturated fat 4.865g 0.037g 12%
Protein 6.6g 0.4g 12%
Vitamin B2 0.266mg 0.11mg 12%
Folate 47µg 5µg 11%
Magnesium 53mg 10mg 10%
Selenium 5.7µg 0.2µg 10%
Potassium 210mg 6mg 6%
Vitamin B5 0.381mg 0.133mg 5%
Vitamin E 0.72mg 5%
Vitamin B12 0.09µg 0µg 4%
Zinc 1.09mg 0.61mg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Vitamin K 2.4µg 2%
Fiber 3.4g 2.9g 2%
Calcium 31mg 19mg 1%
Cholesterol 2mg 0mg 1%
Vitamin B6 0.051mg 0.035mg 1%
Net carbs 69.3g 0.1g N/A
Sugar 37.43g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.002mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0.009mg 0%
Methionine 0.105mg 0.003mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 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 Winter melon
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
8%
Winter melon
Minerals Daily Need Coverage Score
65%
Wafer
8%
Winter melon

Comparison summary

Which food is lower in Cholesterol?
Winter melon
Winter melon is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Winter melon
Winter melon is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Winter melon
Winter melon contains less Sodium (difference - 469mg)
Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 4.225g)
Which food is lower in glycemic index?
Winter melon
Winter melon is lower in glycemic index (difference - 61)
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
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.