Wafer vs. Pie crust — In-Depth Nutrition Comparison

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How are wafer and pie crust different?

Wafer is higher in copper, iron, manganese, and magnesium; however, pie crust is richer in selenium, fats, vitamin B1, and folate.
Daily need coverage for copper for wafer is 43% higher.
Wafer contains 4 times more magnesium than pie crust. While wafer contains 53mg of magnesium, pie crust contains only 15mg.
Wafer has less sodium.

Cookies, chocolate wafers and Pie crust, standard-type, dry mix are the varieties used in this article.

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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.

Wafer

Pie crust

Contains more MagnesiumMagnesium	+253.3%
Contains more PotassiumPotassium	+228.1%
Contains more IronIron	+80.6%
Contains more CopperCopper	+517.3%
Contains more ZincZinc	+172.5%
Contains more PhosphorusPhosphorus	+53.5%
Contains less SodiumSodium	-23%
Contains more ManganeseManganese	+121%

Contains more CalciumCalcium	+96.8%
Contains more SeleniumSelenium	+301.8%

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.

Wafer

Pie crust

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+24.9%
Contains more Vitamin B5Vitamin B5	+42.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+93.1%
Contains more Vitamin B6Vitamin B6	+25.5%
Contains more FolateFolate	+121.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin B3 ~2.727mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.463mg	0.075mg	43%
Monounsaturated fat	4.865g	17.887g	33%
Selenium	5.7µg	22.9µg	31%
Fats	14.2g	31.4g	26%
Iron	4.01mg	2.22mg	22%
Manganese	0.696mg	0.315mg	17%
Saturated fat	4.241g	7.974g	17%
Vitamin B1	0.203mg	0.392mg	16%
Fiber	3.4g		14%
Folate	47µg	104µg	14%
Magnesium	53mg	15mg	9%
Sodium	580mg	753mg	8%
Carbs	72.7g	52.1g	7%
Phosphorus	132mg	86mg	7%
Zinc	1.09mg	0.4mg	6%
Vitamin E	0.72mg		5%
Calories	433kcal	518kcal	4%
Potassium	210mg	64mg	4%
Vitamin B2	0.266mg	0.213mg	4%
Vitamin B12	0.09µg	0µg	4%
Calcium	31mg	61mg	3%
Choline	14.3mg		3%
Caffeine	10mg		3%
Vitamin B5	0.381mg	0.268mg	2%
Vitamin K	2.4µg		2%
Protein	6.6g	6.9g	1%
Cholesterol	2mg	0mg	1%
Vitamin B3	2.858mg	2.727mg	1%
Vitamin B6	0.051mg	0.064mg	1%
Polyunsaturated fat	4.153g	3.968g	1%
Protein per 100 calories	1.5g	1.3g	N/A
Calories per 10 g protein	656kcal	751kcal	N/A
Weight per 100 calories	23g	19g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.7	N/A
Net carbs	69.3g	52.1g	N/A
Sugar	37.43g		N/A
Vitamin A	3µg	0µg	0%
Tryptophan	0.096mg	0.08mg	0%
Threonine	0.22mg	0.184mg	0%
Isoleucine	0.261mg	0.255mg	0%
Leucine	0.447mg	0.476mg	0%
Lysine	0.281mg	0.133mg	0%
Methionine	0.105mg	0.121mg	0%
Phenylalanine	0.308mg	0.339mg	0%
Valine	0.323mg	0.289mg	0%
Histidine	0.128mg	0.146mg	0%
Omega-3 (EPA)	0.003g	0g	N/A
Omega-3 (DHA)	0.002g	0g	N/A