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  6. Almond butter vs. Wafer

Almond butter vs. Wafer — In-Depth Nutrition Comparison

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Important differences between almond butter and wafer

  • Wafer has less vitamin E, manganese, magnesium, phosphorus, copper, vitamin B2, calcium, fiber, and zinc.
  • Almond butter's daily need coverage for vitamin E is 157% more.
  • Almond butter has 11 times more calcium than wafer. Almond butter has 347mg of calcium, while wafer has 31mg.
  • Almond butter is lower in sodium.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Cookies, chocolate wafers.

Infographic

Almond butter vs Wafer infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Wafer
Wafer
2
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 +426.4%
Contains more CalciumCalcium +1019.4%
Contains more PotassiumPotassium +256.2%
Contains more CopperCopper +101.7%
Contains more ZincZinc +201.8%
Contains more PhosphorusPhosphorus +284.8%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +206.2%
Contains more IronIron +14.9%
Contains more SeleniumSelenium +137.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Wafer
Wafer
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin EVitamin E +3262.5%
Contains more Vitamin B2Vitamin B2 +253%
Contains more Vitamin B6Vitamin B6 +102%
Contains more FolateFolate +12.8%
Contains more CholineCholine +264.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +395.1%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.858mg

All nutrients comparison - raw data values

Nutrient Almond butter Wafer DV% diff.
Vitamin E 24.21mg 0.72mg 157%
Monounsaturated fat 32.445g 4.865g 69%
Fats 55.5g 14.2g 64%
Polyunsaturated fat 13.613g 4.153g 63%
Manganese 2.131mg 0.696mg 62%
Phosphorus 508mg 132mg 54%
Magnesium 279mg 53mg 54%
Vitamin B2 0.939mg 0.266mg 52%
Copper 0.934mg 0.463mg 52%
Calcium 347mg 31mg 32%
Protein 20.96g 6.6g 29%
Fiber 10.3g 3.4g 28%
Sodium 7mg 580mg 25%
Zinc 3.29mg 1.09mg 20%
Carbs 18.82g 72.7g 18%
Potassium 748mg 210mg 16%
Vitamin B1 0.041mg 0.203mg 14%
Calories 614kcal 433kcal 9%
Iron 3.49mg 4.01mg 7%
Choline 52.1mg 14.3mg 7%
Selenium 2.4µg 5.7µg 6%
Vitamin B6 0.103mg 0.051mg 4%
Vitamin B12 0µg 0.09µg 4%
Caffeine 10mg 3%
Vitamin B3 3.155mg 2.858mg 2%
Vitamin K 0µg 2.4µg 2%
Folate 53µg 47µg 2%
Cholesterol 0mg 2mg 1%
Vitamin B5 0.318mg 0.381mg 1%
Net carbs 8.52g 69.3g N/A
Sugar 4.43g 37.43g N/A
Starch 0.08g 0%
Vitamin A 0µg 3µg 0%
Saturated fat 4.152g 4.241g 0%
Tryptophan 0.159mg 0.096mg 0%
Threonine 0.555mg 0.22mg 0%
Isoleucine 0.813mg 0.261mg 0%
Leucine 1.483mg 0.447mg 0%
Lysine 0.612mg 0.281mg 0%
Methionine 0.122mg 0.105mg 0%
Phenylalanine 1.149mg 0.308mg 0%
Valine 0.937mg 0.323mg 0%
Histidine 0.55mg 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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Wafer
Wafer
2
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 +217.6%
Contains more FatsFats +290.8%
Contains more OtherOther +54%
Contains more CarbsCarbs +286.3%
Contains more WaterWater +174.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Wafer
Wafer
0
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 more Mono. FatMonounsaturated fat +566.9%
Contains more Poly. FatPolyunsaturated fat +227.8%
~equal in Saturated fat ~4.241g

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.