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  6. Fruit salad vs. Wafer

Fruit salad vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between Fruit salad and Wafer

  • The amount of Iron, Copper, Manganese, Vitamin B2, Phosphorus, Vitamin B1, Vitamin B3, and Folate in Wafer is higher than in Fruit salad.
  • Wafer covers your daily Iron needs 47% more than Fruit salad.
  • Fruit salad contains less Sodium.

Specific food types used in this comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids and Cookies, chocolate wafers.

Infographic

Fruit salad 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.
Fruit salad
Fruit salad
1
:
9
Wafer
Wafer
Contains less Sodium -99.1%
Contains more Calcium +181.8%
Contains more Iron +1504%
Contains more Magnesium +562.5%
Contains more Phosphorus +842.9%
Contains more Potassium +81%
Contains more Zinc +678.6%
Contains more Copper +826%
Contains more Manganese +360.9%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains less Sodium -99.1%
Contains more Calcium +181.8%
Contains more Iron +1504%
Contains more Magnesium +562.5%
Contains more Phosphorus +842.9%
Contains more Potassium +81%
Contains more Zinc +678.6%
Contains more Copper +826%
Contains more Manganese +360.9%

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.
Fruit salad
Fruit salad
2
:
9
Wafer
Wafer
Contains more Vitamin A +5900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1745.5%
Contains more Vitamin B2 +1800%
Contains more Vitamin B3 +702.8%
Contains more Vitamin B5 +618.9%
Contains more Vitamin B6 +88.9%
Contains more Folate +1466.7%
Contains more Vitamin B12 +∞%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +5900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1745.5%
Contains more Vitamin B2 +1800%
Contains more Vitamin B3 +702.8%
Contains more Vitamin B5 +618.9%
Contains more Vitamin B6 +88.9%
Contains more Folate +1466.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
4
Wafer
Wafer
Contains more Water +1814.4%
Contains more Protein +1194.1%
Contains more Fats +47233.3%
Contains more Carbs +457.1%
Contains more Other +669.2%
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Wafer
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 Water +1814.4%
Contains more Protein +1194.1%
Contains more Fats +47233.3%
Contains more Carbs +457.1%
Contains more Other +669.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fruit salad
Fruit salad
1
:
2
Wafer
Wafer
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +97200%
Contains more Polyunsaturated fat +37654.5%
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +97200%
Contains more Polyunsaturated fat +37654.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fruit salad Wafer Opinion
Net carbs 12.05g 69.3g Wafer
Protein 0.51g 6.6g Wafer
Fats 0.03g 14.2g Wafer
Carbs 13.05g 72.7g Wafer
Calories 50kcal 433kcal Wafer
Sugar 37.43g Fruit salad
Fiber 1g 3.4g Wafer
Calcium 11mg 31mg Wafer
Iron 0.25mg 4.01mg Wafer
Magnesium 8mg 53mg Wafer
Phosphorus 14mg 132mg Wafer
Potassium 116mg 210mg Wafer
Sodium 5mg 580mg Fruit salad
Zinc 0.14mg 1.09mg Wafer
Copper 0.05mg 0.463mg Wafer
Manganese 0.151mg 0.696mg Wafer
Selenium 5.7µg Wafer
Vitamin A 600IU 10IU Fruit salad
Vitamin A RAE 30µg 3µg Fruit salad
Vitamin E 0.72mg Wafer
Vitamin C 3.3mg 0mg Fruit salad
Vitamin B1 0.011mg 0.203mg Wafer
Vitamin B2 0.014mg 0.266mg Wafer
Vitamin B3 0.356mg 2.858mg Wafer
Vitamin B5 0.053mg 0.381mg Wafer
Vitamin B6 0.027mg 0.051mg Wafer
Folate 3µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 0mg 2mg Fruit salad
Saturated Fat 0.004g 4.241g Fruit salad
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 0.005g 4.865g Wafer
Polyunsaturated fat 0.011g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fruit salad Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
6%
Fruit salad
22%
Wafer
Minerals Daily Need Coverage Score
8%
Fruit salad
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 Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 575mg)
Which food is lower in Cholesterol?
Fruit salad
Fruit salad is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 4.237g)
Which food is lower in glycemic index?
Fruit salad
Fruit salad is lower in glycemic index (difference - 7)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.