Mixed nuts vs. Wafer — In-Depth Nutrition Comparison
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The main differences between mixed nuts and wafer
- Mixed nuts are richer than wafer in manganese, selenium, copper, vitamin E, phosphorus, magnesium, vitamin B3, and vitamin B6.
- Daily need coverage for manganese for mixed nuts is 58% higher.
- Mixed nuts contain 11 times more vitamin E than wafer. Mixed nuts contain 7.82mg of vitamin E, while wafer contains 0.72mg.
- Wafer contains less saturated fat.
- Mixed nuts have a lower glycemic index than wafer.
Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Cookies, chocolate wafers.
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.
| Contains more MagnesiumMagnesium | +332.1% |
| Contains more CalciumCalcium | +277.4% |
| Contains more PotassiumPotassium | +201% |
| Contains more CopperCopper | +95.9% |
| Contains more ZincZinc | +208.3% |
| Contains more PhosphorusPhosphorus | +245.5% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +193.1% |
| Contains more SeleniumSelenium | +494.7% |
| Contains more IronIron | +53.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +986.1% |
| Contains more Vitamin B3Vitamin B3 | +169.7% |
| Contains more Vitamin B5Vitamin B5 | +199.2% |
| Contains more Vitamin B6Vitamin B6 | +590.2% |
| Contains more Vitamin KVitamin K | +137.5% |
| Contains more FolateFolate | +76.6% |
| Contains more CholineCholine | +263.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +35.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 14.612g | 4.153g | 70% |
| Fats | 53.95g | 14.2g | 61% |
| Monounsaturated fat | 28.488g | 4.865g | 59% |
| Manganese | 2.04mg | 0.696mg | 58% |
| Selenium | 33.9µg | 5.7µg | 51% |
| Copper | 0.907mg | 0.463mg | 49% |
| Vitamin E | 7.82mg | 0.72mg | 47% |
| Phosphorus | 456mg | 132mg | 46% |
| Magnesium | 229mg | 53mg | 42% |
| Vitamin B3 | 7.709mg | 2.858mg | 30% |
| Protein | 20.04g | 6.6g | 27% |
| Sodium | 5mg | 580mg | 25% |
| Vitamin B6 | 0.352mg | 0.051mg | 23% |
| Zinc | 3.36mg | 1.09mg | 21% |
| Saturated fat | 8.711g | 4.241g | 20% |
| Iron | 2.61mg | 4.01mg | 18% |
| Carbs | 21.05g | 72.7g | 17% |
| Vitamin B5 | 1.14mg | 0.381mg | 15% |
| Fiber | 7g | 3.4g | 14% |
| Potassium | 632mg | 210mg | 12% |
| Folate | 83µg | 47µg | 9% |
| Calories | 607kcal | 433kcal | 9% |
| Calcium | 117mg | 31mg | 9% |
| Choline | 52mg | 14.3mg | 7% |
| Vitamin B2 | 0.196mg | 0.266mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 10mg | 3% | |
| Vitamin K | 5.7µg | 2.4µg | 3% |
| Starch | 4.2g | 2% | |
| Vitamin B1 | 0.189mg | 0.203mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 14.05g | 69.3g | N/A |
| Sugar | 4.15g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.22mg | 0.096mg | 0% |
| Threonine | 0.703mg | 0.22mg | 0% |
| Isoleucine | 0.826mg | 0.261mg | 0% |
| Leucine | 1.656mg | 0.447mg | 0% |
| Lysine | 0.782mg | 0.281mg | 0% |
| Methionine | 0.283mg | 0.105mg | 0% |
| Phenylalanine | 1.182mg | 0.308mg | 0% |
| Valine | 1.001mg | 0.323mg | 0% |
| Histidine | 0.572mg | 0.128mg | 0% |
| Omega-3 - EPA | 0.005g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more ProteinProtein | +203.6% |
| Contains more FatsFats | +279.9% |
| Contains more OtherOther | +44% |
| Contains more CarbsCarbs | +245.4% |
| Contains more WaterWater | +116.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
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 | +485.6% |
| Contains more Poly. FatPolyunsaturated fat | +251.8% |
| Contains less Sat. FatSaturated fat | -51.3% |
