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 for wafer is 46% higher.
- Wafer contains 73 times more sodium than zucchini. Wafer contains 580mg of sodium, while zucchini contains 8mg.
- Zucchini has a lower glycemic index than wafer.
Food types used in this article are Cookies, chocolate wafers and Squash, summer, zucchini, includes skin, raw.
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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 | +194.4% |
| Contains more CalciumCalcium | +93.8% |
| Contains more IronIron | +983.8% |
| Contains more CopperCopper | +773.6% |
| Contains more ZincZinc | +240.6% |
| Contains more PhosphorusPhosphorus | +247.4% |
| Contains more ManganeseManganese | +293.2% |
| Contains more SeleniumSelenium | +2750% |
| Contains more PotassiumPotassium | +24.3% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +351.1% |
| Contains more Vitamin B2Vitamin B2 | +183% |
| Contains more Vitamin B3Vitamin B3 | +533.7% |
| Contains more Vitamin B5Vitamin B5 | +86.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +95.8% |
| Contains more CholineCholine | +50.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +233.3% |
| Contains more Vitamin B6Vitamin B6 | +219.6% |
| Contains more Vitamin KVitamin K | +79.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 0.37mg | 46% |
| Copper | 0.463mg | 0.053mg | 46% |
| Polyunsaturated fat | 4.153g | 0.091g | 27% |
| Sodium | 580mg | 8mg | 25% |
| Carbs | 72.7g | 3.11g | 23% |
| Manganese | 0.696mg | 0.177mg | 23% |
| Calories | 433kcal | 17kcal | 21% |
| Fats | 14.2g | 0.32g | 21% |
| Vitamin C | 0mg | 17.9mg | 20% |
| Saturated fat | 4.241g | 0.084g | 19% |
| Vitamin B3 | 2.858mg | 0.451mg | 15% |
| Vitamin B1 | 0.203mg | 0.045mg | 13% |
| Phosphorus | 132mg | 38mg | 13% |
| Vitamin B2 | 0.266mg | 0.094mg | 13% |
| Monounsaturated fat | 4.865g | 0.011g | 12% |
| Protein | 6.6g | 1.21g | 11% |
| Fiber | 3.4g | 1g | 10% |
| Selenium | 5.7µg | 0.2µg | 10% |
| Vitamin B6 | 0.051mg | 0.163mg | 9% |
| Magnesium | 53mg | 18mg | 8% |
| Zinc | 1.09mg | 0.32mg | 7% |
| Folate | 47µg | 24µg | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B5 | 0.381mg | 0.204mg | 4% |
| Vitamin E | 0.72mg | 0.12mg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Fructose | 1.38g | 2% | |
| Vitamin K | 2.4µg | 4.3µg | 2% |
| Potassium | 210mg | 261mg | 2% |
| Calcium | 31mg | 16mg | 2% |
| Choline | 14.3mg | 9.5mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin A | 3µg | 10µg | 1% |
| Net carbs | 69.3g | 2.11g | N/A |
| Sugar | 37.43g | 2.5g | N/A |
| Tryptophan | 0.096mg | 0.01mg | 0% |
| Threonine | 0.22mg | 0.029mg | 0% |
| Isoleucine | 0.261mg | 0.044mg | 0% |
| Leucine | 0.447mg | 0.071mg | 0% |
| Lysine | 0.281mg | 0.067mg | 0% |
| Methionine | 0.105mg | 0.018mg | 0% |
| Phenylalanine | 0.308mg | 0.043mg | 0% |
| Valine | 0.323mg | 0.054mg | 0% |
| Histidine | 0.128mg | 0.026mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +445.5% |
| Contains more FatsFats | +4337.5% |
| Contains more CarbsCarbs | +2237.6% |
| Contains more OtherOther | +250.9% |
| Contains more WaterWater | +2006.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +44127.3% |
| Contains more Poly. FatPolyunsaturated fat | +4463.7% |
| Contains less Sat. FatSaturated fat | -98% |
