Almonds vs. Wafer — In-Depth Nutrition Comparison

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How are almonds and wafer different?

Almonds are higher than wafer in vitamin E, vitamin B2, manganese, copper, magnesium, phosphorus, fiber, calcium, and zinc.
Almonds cover your daily need for vitamin E, 166% more than wafer.
Almonds contain 9 times more calcium than wafer. Almonds contain 269mg of calcium, while wafer contains 31mg.
Almonds are lower in sodium.
Wafer has a higher glycemic index (61) than almonds (0).

Nuts, almonds and Cookies, chocolate wafers types were 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.

Almonds

Wafer

Contains more MagnesiumMagnesium	+409.4%
Contains more CalciumCalcium	+767.7%
Contains more PotassiumPotassium	+249%
Contains more CopperCopper	+122.7%
Contains more ZincZinc	+186.2%
Contains more PhosphorusPhosphorus	+264.4%
Contains less SodiumSodium	-99.8%
Contains more ManganeseManganese	+213.1%

Contains more SeleniumSelenium

+39%

~equal in Iron ~4.01mg

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.

Almonds

Wafer

Contains more Vitamin EVitamin E	+3459.7%
Contains more Vitamin B2Vitamin B2	+327.8%
Contains more Vitamin B3Vitamin B3	+26.6%
Contains more Vitamin B5Vitamin B5	+23.6%
Contains more Vitamin B6Vitamin B6	+168.6%
Contains more CholineCholine	+264.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.203mg

~equal in Folate ~47µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg	0.72mg	166%
Monounsaturated fat	31.551g	4.865g	67%
Vitamin B2	1.138mg	0.266mg	67%
Manganese	2.179mg	0.696mg	64%
Copper	1.031mg	0.463mg	63%
Fats	49.93g	14.2g	55%
Polyunsaturated fat	12.329g	4.153g	55%
Magnesium	270mg	53mg	52%
Phosphorus	481mg	132mg	50%
Fiber	12.5g	3.4g	36%
Protein	21.15g	6.6g	29%
Sodium	1mg	580mg	25%
Calcium	269mg	31mg	24%
Zinc	3.12mg	1.09mg	18%
Carbs	21.55g	72.7g	17%
Potassium	733mg	210mg	15%
Calories	579kcal	433kcal	7%
Choline	52.1mg	14.3mg	7%
Vitamin B6	0.137mg	0.051mg	7%
Vitamin B3	3.618mg	2.858mg	5%
Vitamin B12	0µg	0.09µg	4%
Iron	3.71mg	4.01mg	4%
Caffeine	0mg	10mg	3%
Selenium	4.1µg	5.7µg	3%
Vitamin B5	0.471mg	0.381mg	2%
Vitamin K	0µg	2.4µg	2%
Saturated fat	3.802g	4.241g	2%
Folate	44µg	47µg	1%
Cholesterol	0mg	2mg	1%
Net carbs	9.05g	69.3g	N/A
Sugar	4.35g	37.43g	N/A
Starch	0.72g		0%
Vitamin A	0µg	3µg	0%
Vitamin B1	0.205mg	0.203mg	0%
Trans fat	0.015g		N/A
Tryptophan	0.211mg	0.096mg	0%
Threonine	0.601mg	0.22mg	0%
Isoleucine	0.751mg	0.261mg	0%
Leucine	1.473mg	0.447mg	0%
Lysine	0.568mg	0.281mg	0%
Methionine	0.157mg	0.105mg	0%
Phenylalanine	1.132mg	0.308mg	0%
Valine	0.855mg	0.323mg	0%
Histidine	0.539mg	0.128mg	0%
Fructose	0.11g		0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	N/A
Omega-3 - ALA	0.003g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	12.32g		N/A