Zwieback vs. Wafer — In-Depth Nutrition Comparison
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The main differences between zwieback and wafer
- Zwieback is richer in selenium, vitamin E, and folate, yet wafer is richer in iron, copper, phosphorus, vitamin B3, and magnesium.
- Daily need coverage for iron for wafer is 43% higher.
- Zwieback contains 5 times more selenium than wafer. Zwieback contains 28.7µg of selenium, while wafer contains 5.7µg.
- Zwieback contains less saturated fat.
Food types used in this article are Zwieback 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 PotassiumPotassium | +45.2% |
| Contains less SodiumSodium | -60.9% |
| Contains more SeleniumSelenium | +403.5% |
| 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% |
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 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% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.6mg | 4.01mg | 43% |
| Selenium | 28.7µg | 5.7µg | 42% |
| Copper | 0.145mg | 0.463mg | 35% |
| Manganese | 0.696mg | 30% | |
| Sodium | 227mg | 580mg | 15% |
| Polyunsaturated fat | 2.073g | 4.153g | 14% |
| Phosphorus | 55mg | 132mg | 11% |
| Vitamin E | 2.44mg | 0.72mg | 11% |
| Vitamin B3 | 1.319mg | 2.858mg | 10% |
| Folate | 87µg | 47µg | 10% |
| Magnesium | 14mg | 53mg | 9% |
| Saturated fat | 2.525g | 4.241g | 8% |
| Protein | 10.1g | 6.6g | 7% |
| Fats | 9.7g | 14.2g | 7% |
| Vitamin C | 5.3mg | 0mg | 6% |
| Zinc | 0.54mg | 1.09mg | 5% |
| Fiber | 2.5g | 3.4g | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Potassium | 305mg | 210mg | 3% |
| Vitamin B5 | 0.537mg | 0.381mg | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Cholesterol | 8mg | 2mg | 2% |
| Vitamin B2 | 0.239mg | 0.266mg | 2% |
| Vitamin B6 | 0.082mg | 0.051mg | 2% |
| Monounsaturated fat | 4.244g | 4.865g | 2% |
| Carbs | 74.2g | 72.7g | 1% |
| Calcium | 20mg | 31mg | 1% |
| Vitamin A | 16µg | 3µg | 1% |
| Vitamin K | 0.9µg | 2.4µg | 1% |
| Choline | 10.7mg | 14.3mg | 1% |
| Calories | 426kcal | 433kcal | 0% |
| Net carbs | 71.7g | 69.3g | N/A |
| Sugar | 12.5g | 37.43g | N/A |
| Vitamin B1 | 0.208mg | 0.203mg | 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 | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +53% |
| Contains more FatsFats | +46.4% |
| Contains more OtherOther | +33.3% |
~equal in
Carbs
~72.7g
~equal in
Water
~4.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.5% |
| Contains more Mono. FatMonounsaturated fat | +14.6% |
| Contains more Poly. FatPolyunsaturated fat | +100.3% |
