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.
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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.8 g
Fats:
1.5 g
Carbs:
57.9 g
Water:
28.8 g
Other:
2 g
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
Saturated fat:
Sat. Fat
0.263 g
Monounsaturated fat:
Mono. Fat
0.195 g
Polyunsaturated fat:
Poly. Fat
0.61 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
30%
21%
Minerals Daily Need Coverage Score
58%
65%
Comparison summary
Which food is lower in Sugar?
Wonton wrappers is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Wonton wrappers contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Wonton wrappers is lower in Saturated fat (difference - 3.978g)
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 7mg)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.