Wafer vs. Crouton — In-Depth Nutrition Comparison

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How are wafer and crouton different?

Wafer is higher in copper, manganese, and magnesium; however, crouton is richer in selenium, vitamin B1, folate, vitamin B3, and fiber.
Daily need coverage for selenium for crouton is 58% higher.
Wafer contains 3 times more copper than crouton. While wafer contains 0.463mg of copper, crouton contains only 0.163mg.
Crouton has less saturated fat.
Wafer has a lower glycemic index (61) than crouton (72).

Cookies, chocolate wafers and Croutons, plain are the varieties used in this article.

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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.

Wafer

Crouton

Contains more MagnesiumMagnesium	+71%
Contains more PotassiumPotassium	+69.4%
Contains more CopperCopper	+184%
Contains more ZincZinc	+22.5%
Contains more PhosphorusPhosphorus	+14.8%
Contains less SodiumSodium	-16.9%
Contains more ManganeseManganese	+39.2%

Contains more CalciumCalcium	+145.2%
Contains more SeleniumSelenium	+557.9%

~equal in Iron ~4.08mg

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.

Wafer

Crouton

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+96.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+206.9%
Contains more Vitamin B3Vitamin B3	+90.3%
Contains more Vitamin B5Vitamin B5	+12.6%
Contains more FolateFolate	+180.9%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.272mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	5.7µg	37.5µg	58%
Vitamin B1	0.203mg	0.623mg	35%
Copper	0.463mg	0.163mg	33%
Folate	47µg	132µg	21%
Polyunsaturated fat	4.153g	1.273g	19%
Vitamin B3	2.858mg	5.439mg	16%
Fats	14.2g	6.6g	12%
Saturated fat	4.241g	1.51g	12%
Protein	6.6g	11.9g	11%
Manganese	0.696mg	0.5mg	9%
Fiber	3.4g	5.1g	7%
Magnesium	53mg	31mg	5%
Calcium	31mg	76mg	5%
Sodium	580mg	698mg	5%
Vitamin E	0.72mg		5%
Monounsaturated fat	4.865g	3.059g	5%
Vitamin B12	0.09µg	0µg	4%
Potassium	210mg	124mg	3%
Choline	14.3mg		3%
Caffeine	10mg		3%
Zinc	1.09mg	0.89mg	2%
Phosphorus	132mg	115mg	2%
Vitamin B6	0.051mg	0.026mg	2%
Vitamin K	2.4µg		2%
Calories	433kcal	407kcal	1%
Cholesterol	2mg	0mg	1%
Iron	4.01mg	4.08mg	1%
Vitamin B5	0.381mg	0.429mg	1%
Protein per 100 calories	1.5g	2.9g	N/A
Calories per 10 g protein	656kcal	342kcal	N/A
Weight per 100 calories	23g	25g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.9	N/A
Net carbs	69.3g	68.4g	N/A
Carbs	72.7g	73.5g	0%
Sugar	37.43g		N/A
Vitamin A	3µg	0µg	0%
Vitamin B2	0.266mg	0.272mg	0%
Tryptophan	0.096mg	0.14mg	0%
Threonine	0.22mg	0.337mg	0%
Isoleucine	0.261mg	0.456mg	0%
Leucine	0.447mg	0.832mg	0%
Lysine	0.281mg	0.278mg	0%
Methionine	0.105mg	0.211mg	0%
Phenylalanine	0.308mg	0.586mg	0%
Valine	0.323mg	0.514mg	0%
Histidine	0.128mg	0.255mg	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A