Wafer vs. Yogurt — In-Depth Nutrition Comparison
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Summary of differences between wafer and yogurt
- Wafer has more copper, iron, manganese, vitamin B3, vitamin B1, fiber, and folate; however, yogurt is higher in vitamin B12.
- Wafer covers your daily need for copper, 50% more than yogurt.
- Yogurt has less saturated fat.
- The glycemic index of wafer is higher.
These are the specific foods used in this comparison Cookies, chocolate wafers and Yogurt, Greek, plain, nonfat.
Infographic
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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 | +381.8% |
| Contains more PotassiumPotassium | +48.9% |
| Contains more IronIron | +5628.6% |
| Contains more CopperCopper | +2623.5% |
| Contains more ZincZinc | +109.6% |
| Contains more ManganeseManganese | +7633.3% |
| Contains more CalciumCalcium | +254.8% |
| Contains less SodiumSodium | -93.8% |
| Contains more SeleniumSelenium | +70.2% |
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 | +200% |
| Contains more Vitamin EVitamin E | +7100% |
| Contains more Vitamin B1Vitamin B1 | +782.6% |
| Contains more Vitamin B3Vitamin B3 | +1274% |
| Contains more Vitamin B5Vitamin B5 | +15.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +571.4% |
| Contains more Vitamin B6Vitamin B6 | +23.5% |
| Contains more Vitamin B12Vitamin B12 | +733.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.463mg | 0.017mg | 50% |
| Iron | 4.01mg | 0.07mg | 49% |
| Manganese | 0.696mg | 0.009mg | 30% |
| Polyunsaturated fat | 4.153g | 0.012g | 28% |
| Vitamin B12 | 0.09µg | 0.75µg | 28% |
| Sodium | 580mg | 36mg | 24% |
| Carbs | 72.7g | 3.6g | 23% |
| Fats | 14.2g | 0.39g | 21% |
| Saturated fat | 4.241g | 0.117g | 19% |
| Calories | 433kcal | 59kcal | 19% |
| Vitamin B3 | 2.858mg | 0.208mg | 17% |
| Vitamin B1 | 0.203mg | 0.023mg | 15% |
| Fiber | 3.4g | 0g | 14% |
| Monounsaturated fat | 4.865g | 0.053g | 12% |
| Magnesium | 53mg | 11mg | 10% |
| Folate | 47µg | 7µg | 10% |
| Calcium | 31mg | 110mg | 8% |
| Selenium | 5.7µg | 9.7µg | 7% |
| Protein | 6.6g | 10.19g | 7% |
| Zinc | 1.09mg | 0.52mg | 5% |
| Vitamin E | 0.72mg | 0.01mg | 5% |
| Caffeine | 10mg | 0mg | 3% |
| Potassium | 210mg | 141mg | 2% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Vitamin B5 | 0.381mg | 0.331mg | 1% |
| Vitamin B6 | 0.051mg | 0.063mg | 1% |
| Cholesterol | 2mg | 5mg | 1% |
| Vitamin B2 | 0.266mg | 0.278mg | 1% |
| Net carbs | 69.3g | 3.6g | N/A |
| Sugar | 37.43g | 3.24g | N/A |
| Phosphorus | 132mg | 135mg | 0% |
| Vitamin A | 3µg | 1µg | 0% |
| Trans fat | 0.006g | N/A | |
| Choline | 14.3mg | 15.1mg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3541% |
| Contains more CarbsCarbs | +1919.4% |
| Contains more OtherOther | +177.8% |
| Contains more ProteinProtein | +54.4% |
| Contains more WaterWater | +1791.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9079.2% |
| Contains more Poly. FatPolyunsaturated fat | +34508.3% |
| Contains less Sat. FatSaturated fat | -97.2% |
