Prunes vs. Wafer — In-Depth Nutrition Comparison
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How are prunes and wafer different?
- Prunes are richer in vitamin K, vitamin A, potassium, and fiber, while wafer is higher in iron, copper, manganese, and vitamin B1.
- Prunes cover your daily need for vitamin K, 48% more than wafer.
- Prunes contain 78 times more vitamin A than wafer. Prunes contain 781IU of vitamin A, while wafer contains 10IU.
- Prunes are lower in saturated fat.
- Wafer has a higher glycemic index (61) than prunes (29).
Plums, dried (prunes), uncooked and Cookies, chocolate wafers types were 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.
| Contains more CalciumCalcium | +38.7% |
| Contains more PotassiumPotassium | +248.6% |
| Contains less SodiumSodium | -99.7% |
| Contains more MagnesiumMagnesium | +29.3% |
| Contains more IronIron | +331.2% |
| Contains more CopperCopper | +64.8% |
| Contains more ZincZinc | +147.7% |
| Contains more PhosphorusPhosphorus | +91.3% |
| Contains more ManganeseManganese | +132.8% |
| Contains more SeleniumSelenium | +1800% |
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 AVitamin A | +1200% |
| Contains more Vitamin B6Vitamin B6 | +302% |
| Contains more Vitamin KVitamin K | +2379.2% |
| Contains more Vitamin EVitamin E | +67.4% |
| Contains more Vitamin B1Vitamin B1 | +298% |
| Contains more Vitamin B2Vitamin B2 | +43% |
| Contains more Vitamin B3Vitamin B3 | +51.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1075% |
| Contains more CholineCholine | +41.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 59.5µg | 2.4µg | 48% |
| Iron | 0.93mg | 4.01mg | 39% |
| Polyunsaturated fat | 0.062g | 4.153g | 27% |
| Sodium | 2mg | 580mg | 25% |
| Fats | 0.38g | 14.2g | 21% |
| Copper | 0.281mg | 0.463mg | 20% |
| Saturated fat | 0.088g | 4.241g | 19% |
| Manganese | 0.299mg | 0.696mg | 17% |
| Fructose | 12.45g | 16% | |
| Potassium | 732mg | 210mg | 15% |
| Fiber | 7.1g | 3.4g | 15% |
| Vitamin B1 | 0.051mg | 0.203mg | 13% |
| Monounsaturated fat | 0.053g | 4.865g | 12% |
| Vitamin B6 | 0.205mg | 0.051mg | 12% |
| Folate | 4µg | 47µg | 11% |
| Calories | 240kcal | 433kcal | 10% |
| Selenium | 0.3µg | 5.7µg | 10% |
| Phosphorus | 69mg | 132mg | 9% |
| Protein | 2.18g | 6.6g | 9% |
| Vitamin B3 | 1.882mg | 2.858mg | 6% |
| Vitamin B2 | 0.186mg | 0.266mg | 6% |
| Zinc | 0.44mg | 1.09mg | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin A | 39µg | 3µg | 4% |
| Magnesium | 41mg | 53mg | 3% |
| Carbs | 63.88g | 72.7g | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin E | 0.43mg | 0.72mg | 2% |
| Starch | 5.11g | 2% | |
| Vitamin C | 0.6mg | 0mg | 1% |
| Vitamin B5 | 0.422mg | 0.381mg | 1% |
| Calcium | 43mg | 31mg | 1% |
| Choline | 10.1mg | 14.3mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 56.78g | 69.3g | N/A |
| Sugar | 38.13g | 37.43g | N/A |
| Tryptophan | 0.025mg | 0.096mg | 0% |
| Threonine | 0.049mg | 0.22mg | 0% |
| Isoleucine | 0.041mg | 0.261mg | 0% |
| Leucine | 0.066mg | 0.447mg | 0% |
| Lysine | 0.05mg | 0.281mg | 0% |
| Methionine | 0.016mg | 0.105mg | 0% |
| Phenylalanine | 0.052mg | 0.308mg | 0% |
| Valine | 0.056mg | 0.323mg | 0% |
| Histidine | 0.027mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +587.1% |
| Contains more OtherOther | +32% |
| Contains more ProteinProtein | +202.8% |
| Contains more FatsFats | +3636.8% |
| Contains more CarbsCarbs | +13.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.9% |
| Contains more Mono. FatMonounsaturated fat | +9079.2% |
| Contains more Poly. FatPolyunsaturated fat | +6598.4% |
