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  6. Wafer vs. Zucchini

Wafer vs. Zucchini — In-Depth Nutrition Comparison

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The main differences between Wafer and Zucchini

  • Wafer is richer in Copper, Iron, Manganese, Vitamin B3, Phosphorus, Vitamin B2, and Vitamin B1, yet Zucchini is richer in Vitamin C.
  • Daily need coverage for Copper from Wafer is 46% higher.
  • Wafer contains 73 times more Sodium than Zucchini. Wafer contains 580mg of Sodium, while Zucchini contains 8mg.

Food types used in this article are Cookies, chocolate wafers and Squash, summer, zucchini, includes skin, raw.

Infographic

Wafer vs Zucchini 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
8
:
2
Zucchini
Zucchini
Contains more Calcium +93.8%
Contains more Iron +983.8%
Contains more Magnesium +194.4%
Contains more Phosphorus +247.4%
Contains more Zinc +240.6%
Contains more Copper +773.6%
Contains more Manganese +293.2%
Contains more Selenium +2750%
Contains more Potassium +24.3%
Contains less Sodium -98.6%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +93.8%
Contains more Iron +983.8%
Contains more Magnesium +194.4%
Contains more Phosphorus +247.4%
Contains more Zinc +240.6%
Contains more Copper +773.6%
Contains more Manganese +293.2%
Contains more Selenium +2750%
Contains more Potassium +24.3%
Contains less Sodium -98.6%

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
7
:
4
Zucchini
Zucchini
Contains more Vitamin E +500%
Contains more Vitamin B1 +351.1%
Contains more Vitamin B2 +183%
Contains more Vitamin B3 +533.7%
Contains more Vitamin B5 +86.8%
Contains more Folate +95.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +219.6%
Contains more Vitamin K +79.2%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin E +500%
Contains more Vitamin B1 +351.1%
Contains more Vitamin B2 +183%
Contains more Vitamin B3 +533.7%
Contains more Vitamin B5 +86.8%
Contains more Folate +95.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1900%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +219.6%
Contains more Vitamin K +79.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Zucchini
Zucchini
Contains more Protein +445.5%
Contains more Fats +4337.5%
Contains more Carbs +2237.6%
Contains more Other +250.9%
Contains more Water +2006.4%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +445.5%
Contains more Fats +4337.5%
Contains more Carbs +2237.6%
Contains more Other +250.9%
Contains more Water +2006.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Zucchini
Zucchini
Contains more Monounsaturated Fat +44127.3%
Contains more Polyunsaturated fat +4463.7%
Contains less Saturated Fat -98%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains more Monounsaturated Fat +44127.3%
Contains more Polyunsaturated fat +4463.7%
Contains less Saturated Fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Zucchini Opinion
Net carbs 69.3g 2.11g Wafer
Protein 6.6g 1.21g Wafer
Fats 14.2g 0.32g Wafer
Carbs 72.7g 3.11g Wafer
Calories 433kcal 17kcal Wafer
Fructose 1.38g Zucchini
Sugar 37.43g 2.5g Zucchini
Fiber 3.4g 1g Wafer
Calcium 31mg 16mg Wafer
Iron 4.01mg 0.37mg Wafer
Magnesium 53mg 18mg Wafer
Phosphorus 132mg 38mg Wafer
Potassium 210mg 261mg Zucchini
Sodium 580mg 8mg Zucchini
Zinc 1.09mg 0.32mg Wafer
Copper 0.463mg 0.053mg Wafer
Manganese 0.696mg 0.177mg Wafer
Selenium 5.7µg 0.2µg Wafer
Vitamin A 10IU 200IU Zucchini
Vitamin A RAE 3µg 10µg Zucchini
Vitamin E 0.72mg 0.12mg Wafer
Vitamin C 0mg 17.9mg Zucchini
Vitamin B1 0.203mg 0.045mg Wafer
Vitamin B2 0.266mg 0.094mg Wafer
Vitamin B3 2.858mg 0.451mg Wafer
Vitamin B5 0.381mg 0.204mg Wafer
Vitamin B6 0.051mg 0.163mg Zucchini
Folate 47µg 24µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 4.3µg Zucchini
Tryptophan 0.096mg 0.01mg Wafer
Threonine 0.22mg 0.029mg Wafer
Isoleucine 0.261mg 0.044mg Wafer
Leucine 0.447mg 0.071mg Wafer
Lysine 0.281mg 0.067mg Wafer
Methionine 0.105mg 0.018mg Wafer
Phenylalanine 0.308mg 0.043mg Wafer
Valine 0.323mg 0.054mg Wafer
Histidine 0.128mg 0.026mg Wafer
Cholesterol 2mg 0mg Zucchini
Saturated Fat 4.241g 0.084g Zucchini
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.011g Wafer
Polyunsaturated fat 4.153g 0.091g Wafer
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Zucchini
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Wafer
16%
Zucchini
Minerals Daily Need Coverage Score
65%
Wafer
12%
Zucchini

Comparison summary

Which food is lower in Sugar?
Zucchini
Zucchini is lower in Sugar (difference - 34.93g)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 572mg)
Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 4.157g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 46)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.4)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
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.

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.