Wafer vs. Almonds — In-Depth Nutrition Comparison

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How are wafer and almonds different?

Almonds are higher than wafer in vitamin E, vitamin B2, manganese, copper, magnesium, phosphorus, fiber, calcium, and zinc.
Almonds cover your daily need for vitamin E, 166% more than wafer.
Wafer contains 580 times more sodium than almonds. Wafer contains 580mg of sodium, while almonds contain 1mg.
Wafer has a higher glycemic index (61) than almonds (0).

Cookies, chocolate wafers and Nuts, almonds 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.

Wafer

Almonds

Contains more SeleniumSelenium

+39%

Contains more MagnesiumMagnesium	+409.4%
Contains more CalciumCalcium	+767.7%
Contains more PotassiumPotassium	+249%
Contains more CopperCopper	+122.7%
Contains more ZincZinc	+186.2%
Contains more PhosphorusPhosphorus	+264.4%
Contains less SodiumSodium	-99.8%
Contains more ManganeseManganese	+213.1%

~equal in Iron ~3.71mg

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.

Wafer

Almonds

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin EVitamin E	+3459.7%
Contains more Vitamin B2Vitamin B2	+327.8%
Contains more Vitamin B3Vitamin B3	+26.6%
Contains more Vitamin B5Vitamin B5	+23.6%
Contains more Vitamin B6Vitamin B6	+168.6%
Contains more CholineCholine	+264.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.205mg

~equal in Folate ~44µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	0.72mg	25.63mg	166%
Monounsaturated fat	4.865g	31.551g	67%
Vitamin B2	0.266mg	1.138mg	67%
Manganese	0.696mg	2.179mg	64%
Copper	0.463mg	1.031mg	63%
Fats	14.2g	49.93g	55%
Polyunsaturated fat	4.153g	12.329g	55%
Magnesium	53mg	270mg	52%
Phosphorus	132mg	481mg	50%
Fiber	3.4g	12.5g	36%
Protein	6.6g	21.15g	29%
Sodium	580mg	1mg	25%
Calcium	31mg	269mg	24%
Zinc	1.09mg	3.12mg	18%
Carbs	72.7g	21.55g	17%
Potassium	210mg	733mg	15%
Calories	433kcal	579kcal	7%
Choline	14.3mg	52.1mg	7%
Vitamin B6	0.051mg	0.137mg	7%
Vitamin B3	2.858mg	3.618mg	5%
Vitamin B12	0.09µg	0µg	4%
Iron	4.01mg	3.71mg	4%
Caffeine	10mg	0mg	3%
Selenium	5.7µg	4.1µg	3%
Vitamin B5	0.381mg	0.471mg	2%
Vitamin K	2.4µg	0µg	2%
Saturated fat	4.241g	3.802g	2%
Folate	47µg	44µg	1%
Cholesterol	2mg	0mg	1%
Net carbs	69.3g	9.05g	N/A
Sugar	37.43g	4.35g	N/A
Starch		0.72g	0%
Vitamin A	3µg	0µg	0%
Vitamin B1	0.203mg	0.205mg	0%
Trans fat		0.015g	N/A
Tryptophan	0.096mg	0.211mg	0%
Threonine	0.22mg	0.601mg	0%
Isoleucine	0.261mg	0.751mg	0%
Leucine	0.447mg	1.473mg	0%
Lysine	0.281mg	0.568mg	0%
Methionine	0.105mg	0.157mg	0%
Phenylalanine	0.308mg	1.132mg	0%
Valine	0.323mg	0.855mg	0%
Histidine	0.128mg	0.539mg	0%
Fructose		0.11g	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A
Omega-3 - ALA		0.003g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A
Omega-6 - Linoleic acid		12.32g	N/A