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 cover 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.
The glycemic index of wafer is lower.

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.

Wafer

Wonton wrappers

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%

~equal in Sodium ~572mg

~equal in Manganese ~0.638mg

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

Wonton wrappers

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	+33.3%
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 C ~0mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	5.7µg	28.2µg	41%
Copper	0.463mg	0.147mg	35%
Vitamin B1	0.203mg	0.519mg	26%
Polyunsaturated fat	4.153g	0.61g	24%
Fats	14.2g	1.5g	20%
Saturated fat	4.241g	0.263g	18%
Vitamin B3	2.858mg	5.424mg	16%
Monounsaturated fat	4.865g	0.195g	12%
Folate	47µg	86µg	10%
Vitamin B2	0.266mg	0.378mg	9%
Magnesium	53mg	20mg	8%
Iron	4.01mg	3.36mg	8%
Vitamin B5	0.381mg	0.025mg	7%
Calories	433kcal	291kcal	7%
Phosphorus	132mg	81mg	7%
Fiber	3.4g	1.8g	6%
Protein	6.6g	9.8g	6%
Vitamin E	0.72mg		5%
Carbs	72.7g	57.9g	5%
Potassium	210mg	82mg	4%
Caffeine	10mg		3%
Manganese	0.696mg	0.638mg	3%
Zinc	1.09mg	0.71mg	3%
Choline	14.3mg		3%
Vitamin B12	0.09µg	0.02µg	3%
Calcium	31mg	47mg	2%
Cholesterol	2mg	9mg	2%
Vitamin B6	0.051mg	0.03mg	2%
Vitamin K	2.4µg		2%
Net carbs	69.3g	56.1g	N/A
Sugar	37.43g		N/A
Sodium	580mg	572mg	0%
Vitamin A	3µg	4µg	0%
Tryptophan	0.096mg	0.114mg	0%
Threonine	0.22mg	0.268mg	0%
Isoleucine	0.261mg	0.369mg	0%
Leucine	0.447mg	0.684mg	0%
Lysine	0.281mg	0.204mg	0%
Methionine	0.105mg	0.176mg	0%
Phenylalanine	0.308mg	0.486mg	0%
Valine	0.323mg	0.417mg	0%
Histidine	0.128mg	0.209mg	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0.001g	N/A