Mulberry vs. Wafer — In-Depth Nutrition Comparison
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What are the differences between mulberries and wafer?
- Mulberries are higher in vitamin C, yet wafer is higher in copper, iron, vitamin B1, vitamin B3, phosphorus, vitamin B2, and folate.
- Wafer's daily need coverage for copper is 45% more.
- The amount of sodium in mulberries is lower.
- The glycemic index of mulberries is lower.
We used Mulberries, raw and Cookies, chocolate wafers types 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.
| Contains more CalciumCalcium | +25.8% |
| Contains less SodiumSodium | -98.3% |
| Contains more MagnesiumMagnesium | +194.4% |
| Contains more IronIron | +116.8% |
| Contains more CopperCopper | +671.7% |
| Contains more ZincZinc | +808.3% |
| Contains more PhosphorusPhosphorus | +247.4% |
| Contains more SeleniumSelenium | +850% |
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 | +20.8% |
| Contains more Vitamin KVitamin K | +225% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +600% |
| Contains more Vitamin B2Vitamin B2 | +163.4% |
| Contains more Vitamin B3Vitamin B3 | +361% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +683.3% |
| Contains more CholineCholine | +16.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1848.4% |
| Contains more ProteinProtein | +358.3% |
| Contains more FatsFats | +3541% |
| Contains more CarbsCarbs | +641.8% |
| Contains more OtherOther | +189.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.4% |
| Contains more Mono. FatMonounsaturated fat | +11765.9% |
| Contains more Poly. FatPolyunsaturated fat | +1906.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.06mg | 0.463mg | 45% |
| Vitamin C | 36.4mg | 0mg | 40% |
| Manganese | 0.696mg | 30% | |
| Iron | 1.85mg | 4.01mg | 27% |
| Polyunsaturated fat | 0.207g | 4.153g | 26% |
| Sodium | 10mg | 580mg | 25% |
| Fats | 0.39g | 14.2g | 21% |
| Carbs | 9.8g | 72.7g | 21% |
| Calories | 43kcal | 433kcal | 20% |
| Saturated fat | 0.027g | 4.241g | 19% |
| Vitamin B1 | 0.029mg | 0.203mg | 15% |
| Vitamin B3 | 0.62mg | 2.858mg | 14% |
| Phosphorus | 38mg | 132mg | 13% |
| Vitamin B2 | 0.101mg | 0.266mg | 13% |
| Monounsaturated fat | 0.041g | 4.865g | 12% |
| Folate | 6µg | 47µg | 10% |
| Protein | 1.44g | 6.6g | 10% |
| Zinc | 0.12mg | 1.09mg | 9% |
| Selenium | 0.6µg | 5.7µg | 9% |
| Vitamin B5 | 0.381mg | 8% | |
| Magnesium | 18mg | 53mg | 8% |
| Fiber | 1.7g | 3.4g | 7% |
| Vitamin K | 7.8µg | 2.4µg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Calcium | 39mg | 31mg | 1% |
| Vitamin E | 0.87mg | 0.72mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 8.1g | 69.3g | N/A |
| Potassium | 194mg | 210mg | 0% |
| Sugar | 8.1g | 37.43g | N/A |
| Vitamin A | 1µg | 3µg | 0% |
| Vitamin B6 | 0.05mg | 0.051mg | 0% |
| Choline | 12.3mg | 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 | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
21%
Minerals Daily Need Coverage Score
16%
65%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer is cheaper (difference - $0.4)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Mulberry is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Mulberry is lower in Sugar (difference - 29.33g)
Which food contains less Sodium?
Mulberry contains less Sodium (difference - 570mg)
Which food is lower in Saturated fat?
Mulberry is lower in Saturated fat (difference - 4.214g)
Which food is lower in glycemic index?
Mulberry is lower in glycemic index (difference - 36)