Wonton wrappers vs. Wafer — In-Depth Nutrition Comparison

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A recap on 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.

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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.

Wonton wrappers

Wafer

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.

Wonton wrappers

Wafer

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			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%
Vitamin B5	0.025mg	0.381mg	7%
Calories	291kcal	433kcal	7%
Phosphorus	81mg	132mg	7%
Fiber	1.8g	3.4g	6%
Protein	9.8g	6.6g	6%
Vitamin E		0.72mg	5%
Carbs	57.9g	72.7g	5%
Potassium	82mg	210mg	4%
Caffeine		10mg	3%
Manganese	0.638mg	0.696mg	3%
Zinc	0.71mg	1.09mg	3%
Choline		14.3mg	3%
Vitamin B12	0.02µg	0.09µg	3%
Calcium	47mg	31mg	2%
Cholesterol	9mg	2mg	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