Wafer vs. Wonton wrappers — In-Depth Nutrition Comparison
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A recap on differences between Wafer and Wonton wrappers
- Wafer is higher in Copper, Iron, Magnesium, and Phosphorus, yet Wonton wrappers are higher in Selenium, Vitamin B1, Vitamin B3, Folate, and Vitamin B2.
- Wonton wrappers covers your daily Selenium needs 41% more than Wafer.
- Wafer contains 16 times more Saturated Fat than Wonton wrappers. While Wafer contains 4.241g of Saturated Fat, Wonton wrappers contain only 0.263g.
Food varieties used in this article are Cookies, chocolate wafers and Wonton wrappers (includes egg roll wrappers).
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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 | +165% |
| Contains more PotassiumPotassium | +156.1% |
| Contains more IronIron | +19.3% |
| Contains more CopperCopper | +215% |
| Contains more ZincZinc | +53.5% |
| Contains more PhosphorusPhosphorus | +63% |
| Contains more CalciumCalcium | +51.6% |
| Contains more SeleniumSelenium | +394.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +1424% |
| Contains more Vitamin B6Vitamin B6 | +70% |
| Contains more Vitamin B12Vitamin B12 | +350% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +40% |
| Contains more Vitamin B1Vitamin B1 | +155.7% |
| Contains more Vitamin B2Vitamin B2 | +42.1% |
| Contains more Vitamin B3Vitamin B3 | +89.8% |
| Contains more FolateFolate | +83% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
9.8 g
Fats:
1.5 g
Carbs:
57.9 g
Water:
28.8 g
Other:
2 g
| Contains more FatsFats | +846.7% |
| Contains more CarbsCarbs | +25.6% |
| Contains more ProteinProtein | +48.5% |
| Contains more WaterWater | +540% |
~equal in
Other
~2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
4.241 g
Monounsaturated Fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated Fat:
Sat. Fat
0.263 g
Monounsaturated Fat:
Mono. Fat
0.195 g
Polyunsaturated fat:
Poly. Fat
0.61 g
| Contains more Mono. FatMonounsaturated Fat | +2394.9% |
| Contains more Poly. FatPolyunsaturated fat | +580.8% |
| Contains less Sat. FatSaturated Fat | -93.8% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 433kcal | 291kcal |
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| Protein | 6.6g | 9.8g |
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| Fats | 14.2g | 1.5g |
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| Net carbs | 69.3g | 56.1g |
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| Carbs | 72.7g | 57.9g |
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| Cholesterol | 2mg | 9mg |
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| Magnesium | 53mg | 20mg |
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| Calcium | 31mg | 47mg |
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| Potassium | 210mg | 82mg |
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| Iron | 4.01mg | 3.36mg |
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| Sugar | 37.43g |
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| Fiber | 3.4g | 1.8g |
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| Copper | 0.463mg | 0.147mg |
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| Zinc | 1.09mg | 0.71mg |
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| Phosphorus | 132mg | 81mg |
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| Sodium | 580mg | 572mg |
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| Vitamin A | 10IU | 14IU |
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| Vitamin A | 3µg | 4µg |
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| Vitamin E | 0.72mg |
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| Manganese | 0.696mg | 0.638mg |
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| Selenium | 5.7µg | 28.2µg |
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| Vitamin B1 | 0.203mg | 0.519mg |
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| Vitamin B2 | 0.266mg | 0.378mg |
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| Vitamin B3 | 2.858mg | 5.424mg |
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| Vitamin B5 | 0.381mg | 0.025mg |
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| Vitamin B6 | 0.051mg | 0.03mg |
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| Vitamin B12 | 0.09µg | 0.02µg |
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| Vitamin K | 2.4µg |
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| Folate | 47µg | 86µg |
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| Choline | 14.3mg |
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| Saturated Fat | 4.241g | 0.263g |
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| Monounsaturated Fat | 4.865g | 0.195g |
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| Polyunsaturated fat | 4.153g | 0.61g |
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| Tryptophan | 0.096mg | 0.114mg |
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| Threonine | 0.22mg | 0.268mg |
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| Isoleucine | 0.261mg | 0.369mg |
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| Leucine | 0.447mg | 0.684mg |
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| Lysine | 0.281mg | 0.204mg |
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| Methionine | 0.105mg | 0.176mg |
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| Phenylalanine | 0.308mg | 0.486mg |
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| Valine | 0.323mg | 0.417mg |
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| Histidine | 0.128mg | 0.209mg |
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| Omega-3 - EPA | 0.003g | 0g |
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| Omega-3 - DHA | 0.002g | 0.001g |
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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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People also compare
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%
30%
Minerals Daily Need Coverage Score
65%
58%
Comparison summary
Which food is lower in Sugar?
Wonton wrappers is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Wonton wrappers contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Wonton wrappers is lower in Saturated Fat (difference - 3.978g)
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 7mg)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.