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Clementine vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between clementine and wafer

  • Clementine has more vitamin C; however, wafer is richer in iron, copper, manganese, vitamin B2, phosphorus, vitamin B3, magnesium, and selenium.
  • Clementine covers your daily vitamin C needs 54% more than wafer.
  • Clementine contains less sodium.
  • Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of clementine is 47.

Specific food types used in this comparison are Clementines, raw and Cookies, chocolate wafers.

Infographic

Clementine vs Wafer infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Wafer
8
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 less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +430%
Contains more PotassiumPotassium +18.6%
Contains more IronIron +2764.3%
Contains more CopperCopper +976.7%
Contains more ZincZinc +1716.7%
Contains more PhosphorusPhosphorus +528.6%
Contains more ManganeseManganese +2926.1%
Contains more SeleniumSelenium +5600%
~equal in Calcium ~31mg

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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Wafer
9
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 CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +136%
Contains more Vitamin B2Vitamin B2 +786.7%
Contains more Vitamin B3Vitamin B3 +349.4%
Contains more Vitamin B5Vitamin B5 +152.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +95.8%
~equal in Vitamin D ~0µg
~equal in Choline ~14.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Wafer
4
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 WaterWater +1824%
Contains more ProteinProtein +676.5%
Contains more FatsFats +9366.7%
Contains more CarbsCarbs +504.8%
Contains more OtherOther +400%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Clementine Wafer
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Clementine Wafer DV% diff.
Vitamin C 48.8mg 0mg 54%
Iron 0.14mg 4.01mg 48%
Copper 0.043mg 0.463mg 47%
Manganese 0.023mg 0.696mg 29%
Polyunsaturated fat 4.153g 28%
Sodium 1mg 580mg 25%
Fats 0.15g 14.2g 22%
Carbs 12.02g 72.7g 20%
Calories 47kcal 433kcal 19%
Saturated fat 4.241g 19%
Vitamin B2 0.03mg 0.266mg 18%
Phosphorus 21mg 132mg 16%
Vitamin B3 0.636mg 2.858mg 14%
Protein 0.85g 6.6g 12%
Monounsaturated fat 4.865g 12%
Selenium 0.1µg 5.7µg 10%
Magnesium 10mg 53mg 10%
Vitamin B1 0.086mg 0.203mg 10%
Zinc 0.06mg 1.09mg 9%
Fiber 1.7g 3.4g 7%
Folate 24µg 47µg 6%
Vitamin B5 0.151mg 0.381mg 5%
Vitamin B12 0.09µg 4%
Vitamin E 0.2mg 0.72mg 3%
Caffeine 10mg 3%
Fructose 1.64g 2%
Vitamin B6 0.075mg 0.051mg 2%
Vitamin K 0µg 2.4µg 2%
Potassium 177mg 210mg 1%
Cholesterol 2mg 1%
Net carbs 10.32g 69.3g N/A
Calcium 30mg 31mg 0%
Sugar 9.18g 37.43g N/A
Vitamin A 3µg 0%
Choline 14mg 14.3mg 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Clementine Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Clementine
21%
Wafer
Minerals Daily Need Coverage Score
7%
Clementine
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Clementine
Clementine is lower in Sugar (difference - 28.25g)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 579mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 4.241g)
Which food is lower in glycemic index?
Clementine
Clementine is lower in glycemic index (difference - 14)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.