Wafer vs. Zwieback — In-Depth Nutrition Comparison
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The main differences between wafer and zwieback
- Wafer is richer in iron, copper, phosphorus, vitamin B3, and magnesium, yet zwieback is richer in selenium, vitamin E, and folate.
- Daily need coverage for iron for wafer is 43% higher.
- Wafer contains 4 times more magnesium than zwieback. Wafer contains 53mg of magnesium, while zwieback contains 14mg.
- Zwieback contains less sodium.
Food types used in this article are Cookies, chocolate wafers and Zwieback.
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 | +278.6% |
| Contains more CalciumCalcium | +55% |
| Contains more IronIron | +568.3% |
| Contains more CopperCopper | +219.3% |
| Contains more ZincZinc | +101.9% |
| Contains more PhosphorusPhosphorus | +140% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +45.2% |
| Contains less SodiumSodium | -60.9% |
| Contains more SeleniumSelenium | +403.5% |
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 B2Vitamin B2 | +11.3% |
| Contains more Vitamin B3Vitamin B3 | +116.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +166.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +433.3% |
| Contains more Vitamin EVitamin E | +238.9% |
| Contains more Vitamin B5Vitamin B5 | +40.9% |
| Contains more Vitamin B6Vitamin B6 | +60.8% |
| Contains more FolateFolate | +85.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 0.6mg | 43% |
| Selenium | 5.7µg | 28.7µg | 42% |
| Copper | 0.463mg | 0.145mg | 35% |
| Manganese | 0.696mg | 30% | |
| Sodium | 580mg | 227mg | 15% |
| Polyunsaturated fat | 4.153g | 2.073g | 14% |
| Phosphorus | 132mg | 55mg | 11% |
| Vitamin E | 0.72mg | 2.44mg | 11% |
| Vitamin B3 | 2.858mg | 1.319mg | 10% |
| Folate | 47µg | 87µg | 10% |
| Magnesium | 53mg | 14mg | 9% |
| Saturated fat | 4.241g | 2.525g | 8% |
| Protein | 6.6g | 10.1g | 7% |
| Fats | 14.2g | 9.7g | 7% |
| Vitamin C | 0mg | 5.3mg | 6% |
| Zinc | 1.09mg | 0.54mg | 5% |
| Fiber | 3.4g | 2.5g | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Potassium | 210mg | 305mg | 3% |
| Vitamin B5 | 0.381mg | 0.537mg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Cholesterol | 2mg | 8mg | 2% |
| Vitamin B2 | 0.266mg | 0.239mg | 2% |
| Vitamin B6 | 0.051mg | 0.082mg | 2% |
| Monounsaturated fat | 4.865g | 4.244g | 2% |
| Carbs | 72.7g | 74.2g | 1% |
| Calcium | 31mg | 20mg | 1% |
| Vitamin A | 3µg | 16µg | 1% |
| Vitamin K | 2.4µg | 0.9µg | 1% |
| Choline | 14.3mg | 10.7mg | 1% |
| Calories | 433kcal | 426kcal | 0% |
| Net carbs | 69.3g | 71.7g | N/A |
| Sugar | 37.43g | 12.5g | N/A |
| Vitamin B1 | 0.203mg | 0.208mg | 0% |
| Trans fat | 0.012g | N/A | |
| 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +46.4% |
| Contains more OtherOther | +33.3% |
| Contains more ProteinProtein | +53% |
~equal in
Carbs
~74.2g
~equal in
Water
~4.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +14.6% |
| Contains more Poly. FatPolyunsaturated fat | +100.3% |
| Contains less Sat. FatSaturated fat | -40.5% |
