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  6. Snacks, rice cakes, brown rice, sesame seed vs. Wafer

Snacks, rice cakes, brown rice, sesame seed vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between snacks, rice cakes, brown rice, sesame seed and wafer

  • Snacks, rice cakes, brown rice, sesame seed has more manganese, phosphorus, selenium, vitamin B3, vitamin B5, magnesium, and zinc; however, wafer is richer in iron and fats.
  • Snacks, rice cakes, brown rice, sesame seed covers your daily manganese needs 157% more than wafer.
  • Wafer has 4 times less selenium than snacks, rice cakes, brown rice, sesame seed. Snacks, rice cakes, brown rice, sesame seed has 24.1µg of selenium, while wafer has 5.7µg.
  • Snacks, rice cakes, brown rice, sesame seed contains less saturated fat.

Specific food types used in this comparison are Snacks, rice cakes, brown rice, sesame seed and Cookies, chocolate wafers.

Infographic

Snacks, rice cakes, brown rice, sesame seed vs Wafer infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 3.6% 26% 59% 130% 82% 161% 30% 561% 131%
Wafer
Wafer
3
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 MagnesiumMagnesium +156.6%
Contains more PotassiumPotassium +38.1%
Contains more ZincZinc +175.2%
Contains more PhosphorusPhosphorus +184.1%
Contains less SodiumSodium -60.9%
Contains more ManganeseManganese +517.7%
Contains more SeleniumSelenium +322.8%
Contains more CalciumCalcium +158.3%
Contains more IronIron +153.8%
Contains more CopperCopper +18.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 0% 0% 12% 20% 135% 88% 36% 0% 0% 14%
Wafer
Wafer
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 1% 14% 51% 61% 54% 23% 12% 11% 6% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +152.1%
Contains more Vitamin B5Vitamin B5 +283.5%
Contains more Vitamin B6Vitamin B6 +203.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +322.9%
Contains more Vitamin B2Vitamin B2 +212.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +161.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Snacks, rice cakes, brown rice, sesame seed Wafer DV% diff.
Manganese 4.299mg 0.696mg 157%
Phosphorus 375mg 132mg 35%
Selenium 24.1µg 5.7µg 33%
Iron 1.58mg 4.01mg 30%
Vitamin B3 7.205mg 2.858mg 27%
Vitamin B5 1.461mg 0.381mg 22%
Magnesium 136mg 53mg 20%
Polyunsaturated fat 1.15g 4.153g 20%
Zinc 3mg 1.09mg 17%
Saturated fat 0.54g 4.241g 17%
Fats 3.8g 14.2g 16%
Sodium 227mg 580mg 15%
Vitamin B2 0.085mg 0.266mg 14%
Vitamin B1 0.048mg 0.203mg 13%
Monounsaturated fat 1.1g 4.865g 9%
Fiber 5.4g 3.4g 8%
Copper 0.39mg 0.463mg 8%
Vitamin B6 0.155mg 0.051mg 8%
Folate 18µg 47µg 7%
Vitamin E 0.72mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin C 3mg 0mg 3%
Carbs 81.5g 72.7g 3%
Choline 14.3mg 3%
Caffeine 10mg 3%
Calories 392kcal 433kcal 2%
Protein 7.6g 6.6g 2%
Calcium 12mg 31mg 2%
Potassium 290mg 210mg 2%
Vitamin K 2.4µg 2%
Cholesterol 0mg 2mg 1%
Protein per 100 calories 1.9g 1.5g N/A
Calories per 10 g protein 516kcal 656kcal N/A
Weight per 100 calories 26g 23g N/A
Unsaturated / Saturated Fat ratio 4.2 2.1 N/A
Net carbs 76.1g 69.3g N/A
Sugar 37.43g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.1mg 0.096mg 0%
Threonine 0.279mg 0.22mg 0%
Isoleucine 0.321mg 0.261mg 0%
Leucine 0.625mg 0.447mg 0%
Lysine 0.288mg 0.281mg 0%
Methionine 0.174mg 0.105mg 0%
Phenylalanine 0.391mg 0.308mg 0%
Valine 0.444mg 0.323mg 0%
Histidine 0.193mg 0.128mg 0%
Omega-3 (EPA) 0.003g N/A
Omega-3 (DHA) 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 4% 82% 6%
Protein: 7.6 g
Fats: 3.8 g
Carbs: 81.5 g
Water: 5.9 g
Other: 1.2 g
Wafer
Wafer
1
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 +15.2%
Contains more CarbsCarbs +12.1%
Contains more WaterWater +31.1%
Contains more FatsFats +273.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 39% 41%
Saturated fat: Sat. Fat 0.54 g
Monounsaturated fat: Mono. Fat 1.1 g
Polyunsaturated fat: Poly. Fat 1.15 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 -87.3%
Contains more Mono. FatMonounsaturated fat +342.3%
Contains more Poly. FatPolyunsaturated fat +261.1%

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. Snacks, rice cakes, brown rice, sesame seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167557/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.