Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Wonton wrappers
  5. Compare
  6. Wonton wrappers vs. Wafer

Wonton wrappers vs. Wafer — In-Depth Nutrition Comparison

Compare

A recap on the differences between wonton wrappers and wafer

  • Wonton wrappers are higher in selenium, vitamin B1, vitamin B3, folate, and vitamin B2, yet wafer is higher in copper, iron, magnesium, and phosphorus.
  • Wonton wrappers cover your daily selenium needs 41% more than wafer.
  • Wonton wrappers contain 3 times more vitamin B1 than wafer. While wonton wrappers contain 0.519mg of vitamin B1, wafer contains only 0.203mg.
  • The amount of saturated fat in wonton wrappers is lower.
  • The glycemic index of wafer is lower.

Food varieties used in this article are Wonton wrappers (includes egg roll wrappers) and Cookies, chocolate wafers.

Infographic

Wonton wrappers vs Wafer 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 14% 7.2% 126% 49% 19% 35% 75% 83% 154%
Wafer
Wafer
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +51.6%
Contains more SeleniumSelenium +394.7%
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%
~equal in Sodium ~580mg
~equal in Manganese ~0.696mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 1.3% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65%
Wafer
Wafer
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35%
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%
Contains more Vitamin B5Vitamin B5 +1424%
Contains more Vitamin B6Vitamin B6 +70%
Contains more Vitamin B12Vitamin B12 +350%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more ProteinProtein +48.5%
Contains more WaterWater +540%
Contains more FatsFats +846.7%
Contains more CarbsCarbs +25.6%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.263 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 g
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -93.8%
Contains more Mono. FatMonounsaturated fat +2394.9%
Contains more Poly. FatPolyunsaturated fat +580.8%

People also compare

Wonton wrappers
Wonton wrappers vs Almond paste
Almond paste
Wonton wrappers
Wonton wrappers vs
Wonton wrappers
Wonton wrappers vs
Wafer
Wafer vs Fortune cookie
Fortune cookie
Wafer
Wafer vs Graham cracker
Graham cracker
Wafer
Wafer vs Cookie dough
Cookie dough

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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.