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  6. Nectarine vs. Wafer

Nectarine vs. Wafer — In-Depth Nutrition Comparison

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How are Nectarine and Wafer different?

  • Wafer is higher than Nectarine in Iron, Copper, Manganese, Vitamin B2, Phosphorus, Vitamin B1, Vitamin B3, and Folate.
  • Wafer covers your daily need of Iron 47% more than Nectarine.
  • Nectarine is lower in Saturated Fat.

Nectarines, raw and Cookies, chocolate wafers types were used in this article.

Infographic

Nectarine 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.
Nectarine
Nectarine
1
:
9
Wafer
Wafer
Contains less Sodium -100%
Contains more Calcium +416.7%
Contains more Iron +1332.1%
Contains more Magnesium +488.9%
Contains more Phosphorus +407.7%
Contains more Zinc +541.2%
Contains more Copper +438.4%
Contains more Manganese +1188.9%
Contains more Selenium +∞%
Equal in Potassium - 210
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 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 -100%
Contains more Calcium +416.7%
Contains more Iron +1332.1%
Contains more Magnesium +488.9%
Contains more Phosphorus +407.7%
Contains more Zinc +541.2%
Contains more Copper +438.4%
Contains more Manganese +1188.9%
Contains more Selenium +∞%
Equal in Potassium - 210

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.
Nectarine
Nectarine
3
:
8
Wafer
Wafer
Contains more Vitamin A +3220%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +497.1%
Contains more Vitamin B2 +885.2%
Contains more Vitamin B3 +154%
Contains more Vitamin B5 +105.9%
Contains more Vitamin B6 +104%
Contains more Folate +840%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.72
Equal in Vitamin K - 2.4
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
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 +3220%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +497.1%
Contains more Vitamin B2 +885.2%
Contains more Vitamin B3 +154%
Contains more Vitamin B5 +105.9%
Contains more Vitamin B6 +104%
Contains more Folate +840%
Contains more Vitamin B12 +∞%
Equal in Vitamin E - 0.72
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Nectarine
Nectarine
1
:
4
Wafer
Wafer
Contains more Water +1846.4%
Contains more Protein +522.6%
Contains more Fats +4337.5%
Contains more Carbs +589.1%
Contains more Other +316.7%
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 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 +1846.4%
Contains more Protein +522.6%
Contains more Fats +4337.5%
Contains more Carbs +589.1%
Contains more Other +316.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Nectarine
Nectarine
1
:
2
Wafer
Wafer
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +5428.4%
Contains more Polyunsaturated fat +3575.2%
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -99.4%
Contains more Monounsaturated Fat +5428.4%
Contains more Polyunsaturated fat +3575.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Nectarine Wafer
Rich in minerals ok
Lower in price 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

All nutrients comparison - raw data values

Nutrient Nectarine Wafer Opinion
Net carbs 8.85g 69.3g Wafer
Protein 1.06g 6.6g Wafer
Fats 0.32g 14.2g Wafer
Carbs 10.55g 72.7g Wafer
Calories 44kcal 433kcal Wafer
Starch 0.07g Nectarine
Fructose 1.37g Nectarine
Sugar 7.89g 37.43g Nectarine
Fiber 1.7g 3.4g Wafer
Calcium 6mg 31mg Wafer
Iron 0.28mg 4.01mg Wafer
Magnesium 9mg 53mg Wafer
Phosphorus 26mg 132mg Wafer
Potassium 201mg 210mg Wafer
Sodium 0mg 580mg Nectarine
Zinc 0.17mg 1.09mg Wafer
Copper 0.086mg 0.463mg Wafer
Manganese 0.054mg 0.696mg Wafer
Selenium 0µg 5.7µg Wafer
Vitamin A 332IU 10IU Nectarine
Vitamin A RAE 17µg 3µg Nectarine
Vitamin E 0.77mg 0.72mg Nectarine
Vitamin C 5.4mg 0mg Nectarine
Vitamin B1 0.034mg 0.203mg Wafer
Vitamin B2 0.027mg 0.266mg Wafer
Vitamin B3 1.125mg 2.858mg Wafer
Vitamin B5 0.185mg 0.381mg Wafer
Vitamin B6 0.025mg 0.051mg Wafer
Folate 5µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 2.2µg 2.4µg Wafer
Tryptophan 0.005mg 0.096mg Wafer
Threonine 0.009mg 0.22mg Wafer
Isoleucine 0.009mg 0.261mg Wafer
Leucine 0.014mg 0.447mg Wafer
Lysine 0.016mg 0.281mg Wafer
Methionine 0.006mg 0.105mg Wafer
Phenylalanine 0.021mg 0.308mg Wafer
Valine 0.013mg 0.323mg Wafer
Histidine 0.008mg 0.128mg Wafer
Cholesterol 0mg 2mg Nectarine
Saturated Fat 0.025g 4.241g Nectarine
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 0.088g 4.865g Wafer
Polyunsaturated fat 0.113g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Nectarine 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
10%
Nectarine
22%
Wafer
Minerals Daily Need Coverage Score
9%
Nectarine
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.5)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Nectarine
Nectarine is lower in Sugar (difference - 29.54g)
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 580mg)
Which food is lower in Cholesterol?
Nectarine
Nectarine is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 4.216g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 18)

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.