Dried fruit vs. Wafer — In-Depth Nutrition Comparison

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How are dried fruit and wafer different?

Dried fruit is higher in vitamin A, potassium, vitamin E, and fiber; however, wafer is richer in manganese, iron, vitamin B1, and vitamin B2.
Daily need coverage for vitamin A for dried fruit is 72% higher.
Dried fruit contains 6 times more vitamin E than wafer. While dried fruit contains 4.33mg of vitamin E, wafer contains only 0.72mg.
Dried fruit has less sodium.
Dried fruit has a lower glycemic index (31) than wafer (61).

Apricots, dried, sulfured, uncooked and Cookies, chocolate wafers 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.

Dried fruit

Wafer

Contains more CalciumCalcium	+77.4%
Contains more PotassiumPotassium	+453.3%
Contains less SodiumSodium	-98.3%

Contains more MagnesiumMagnesium	+65.6%
Contains more IronIron	+50.8%
Contains more CopperCopper	+35%
Contains more ZincZinc	+179.5%
Contains more PhosphorusPhosphorus	+85.9%
Contains more ManganeseManganese	+196.2%
Contains more SeleniumSelenium	+159.1%

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.

Dried fruit

Wafer

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+5900%
Contains more Vitamin EVitamin E	+501.4%
Contains more Vitamin B5Vitamin B5	+35.4%
Contains more Vitamin B6Vitamin B6	+180.4%
Contains more Vitamin KVitamin K	+29.2%

Contains more Vitamin B1Vitamin B1	+1253.3%
Contains more Vitamin B2Vitamin B2	+259.5%
Contains more Vitamin B3Vitamin B3	+10.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+370%

~equal in Vitamin D ~0µg

~equal in Choline ~14.3mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Potassium	1162mg	210mg	28%
Polyunsaturated fat	0.074g	4.153g	27%
Sodium	10mg	580mg	25%
Vitamin E	4.33mg	0.72mg	24%
Fats	0.51g	14.2g	21%
Manganese	0.235mg	0.696mg	20%
Vitamin A	180µg	3µg	20%
Saturated fat	0.017g	4.241g	19%
Iron	2.66mg	4.01mg	17%
Fructose	12.47g		16%
Vitamin B1	0.015mg	0.203mg	16%
Fiber	7.3g	3.4g	16%
Vitamin B2	0.074mg	0.266mg	15%
Copper	0.343mg	0.463mg	13%
Monounsaturated fat	0.074g	4.865g	12%
Calories	241kcal	433kcal	10%
Phosphorus	71mg	132mg	9%
Folate	10µg	47µg	9%
Vitamin B6	0.143mg	0.051mg	7%
Zinc	0.39mg	1.09mg	6%
Selenium	2.2µg	5.7µg	6%
Protein	3.39g	6.6g	6%
Magnesium	32mg	53mg	5%
Vitamin B12	0µg	0.09µg	4%
Carbs	62.64g	72.7g	3%
Caffeine	0mg	10mg	3%
Vitamin B5	0.516mg	0.381mg	3%
Calcium	55mg	31mg	2%
Vitamin B3	2.589mg	2.858mg	2%
Vitamin C	1mg	0mg	1%
Cholesterol	0mg	2mg	1%
Vitamin K	3.1µg	2.4µg	1%
Net carbs	55.34g	69.3g	N/A
Sugar	53.44g	37.43g	N/A
Starch	0.35g		0%
Choline	13.9mg	14.3mg	0%
Tryptophan	0.016mg	0.096mg	0%
Threonine	0.073mg	0.22mg	0%
Isoleucine	0.063mg	0.261mg	0%
Leucine	0.105mg	0.447mg	0%
Lysine	0.083mg	0.281mg	0%
Methionine	0.015mg	0.105mg	0%
Phenylalanine	0.062mg	0.308mg	0%
Valine	0.078mg	0.323mg	0%
Histidine	0.047mg	0.128mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	N/A