Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Pomegranate
  5. Compare
  6. Pomegranate vs. Wafer

Pomegranate vs. Wafer — In-Depth Nutrition Comparison

Compare

Summary of differences between Pomegranate and Wafer

  • Pomegranate has more Vitamin K, however, Wafer is higher in Iron, Copper, Manganese, Vitamin B2, Vitamin B3, Phosphorus, and Vitamin B1.
  • Wafer covers your daily need of Iron 46% more than Pomegranate.
  • Pomegranate has 7 times more Vitamin K than Wafer. While Pomegranate has 16.4µg of Vitamin K, Wafer has only 2.4µg.
  • Pomegranate has less Saturated Fat.

These are the specific foods used in this comparison Pomegranates, raw and Cookies, chocolate wafers.

Infographic

Pomegranate 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.
Pomegranate
Pomegranate
2
:
8
Wafer
Wafer
Contains more Potassium +12.4%
Contains less Sodium -99.5%
Contains more Calcium +210%
Contains more Iron +1236.7%
Contains more Magnesium +341.7%
Contains more Phosphorus +266.7%
Contains more Zinc +211.4%
Contains more Copper +193%
Contains more Manganese +484.9%
Contains more Selenium +1040%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Potassium +12.4%
Contains less Sodium -99.5%
Contains more Calcium +210%
Contains more Iron +1236.7%
Contains more Magnesium +341.7%
Contains more Phosphorus +266.7%
Contains more Zinc +211.4%
Contains more Copper +193%
Contains more Manganese +484.9%
Contains more Selenium +1040%

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.
Pomegranate
Pomegranate
3
:
8
Wafer
Wafer
Contains more Vitamin C +∞%
Contains more Vitamin B6 +47.1%
Contains more Vitamin K +583.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +20%
Contains more Vitamin B1 +203%
Contains more Vitamin B2 +401.9%
Contains more Vitamin B3 +875.4%
Contains more Folate +23.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.381
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 C +∞%
Contains more Vitamin B6 +47.1%
Contains more Vitamin K +583.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +20%
Contains more Vitamin B1 +203%
Contains more Vitamin B2 +401.9%
Contains more Vitamin B3 +875.4%
Contains more Folate +23.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.381

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
4
Wafer
Wafer
Contains more Water +1631.8%
Contains more Protein +295.2%
Contains more Fats +1113.7%
Contains more Carbs +288.8%
Contains more Other +277.4%
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +1631.8%
Contains more Protein +295.2%
Contains more Fats +1113.7%
Contains more Carbs +288.8%
Contains more Other +277.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
2
Wafer
Wafer
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +5131.2%
Contains more Polyunsaturated fat +5157%
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +5131.2%
Contains more Polyunsaturated fat +5157%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Wafer Opinion
Net carbs 14.7g 69.3g Wafer
Protein 1.67g 6.6g Wafer
Fats 1.17g 14.2g Wafer
Carbs 18.7g 72.7g Wafer
Calories 83kcal 433kcal Wafer
Sugar 13.67g 37.43g Pomegranate
Fiber 4g 3.4g Pomegranate
Calcium 10mg 31mg Wafer
Iron 0.3mg 4.01mg Wafer
Magnesium 12mg 53mg Wafer
Phosphorus 36mg 132mg Wafer
Potassium 236mg 210mg Pomegranate
Sodium 3mg 580mg Pomegranate
Zinc 0.35mg 1.09mg Wafer
Copper 0.158mg 0.463mg Wafer
Manganese 0.119mg 0.696mg Wafer
Selenium 0.5µg 5.7µg Wafer
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.6mg 0.72mg Wafer
Vitamin C 10.2mg 0mg Pomegranate
Vitamin B1 0.067mg 0.203mg Wafer
Vitamin B2 0.053mg 0.266mg Wafer
Vitamin B3 0.293mg 2.858mg Wafer
Vitamin B5 0.377mg 0.381mg Wafer
Vitamin B6 0.075mg 0.051mg Pomegranate
Folate 38µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 16.4µg 2.4µg Pomegranate
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 Pomegranate
Saturated Fat 0.12g 4.241g Pomegranate
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 0.093g 4.865g Wafer
Polyunsaturated fat 0.079g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pomegranate Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Pomegranate
Pomegranate vs Passion fruit
Passion fruit
Pomegranate
Pomegranate vs Grape
Grape
Pomegranate
Pomegranate vs Figs
Figs
Wafer
Wafer vs Fortune cookie
Fortune cookie
Wafer
Wafer vs Graham cracker
Graham cracker
Wafer
Wafer vs Cookie dough
Cookie dough

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
16%
Pomegranate
22%
Wafer
Minerals Daily Need Coverage Score
14%
Pomegranate
65%
Wafer

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 61)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $1)
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?
Pomegranate
Pomegranate is lower in Sugar (difference - 23.76g)
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 577mg)
Which food is lower in Cholesterol?
Pomegranate
Pomegranate is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Pomegranate
Pomegranate is lower in Saturated Fat (difference - 4.121g)

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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.