Wafer vs. Almond butter — In-Depth Nutrition Comparison
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Important differences between wafer and almond butter
- Wafer has less vitamin E, manganese, magnesium, phosphorus, copper, vitamin B2, calcium, fiber, and zinc.
- Almond butter's daily need coverage for vitamin E is 157% more.
- Wafer has 83 times more sodium than almond butter. Wafer has 580mg of sodium, while almond butter has 7mg.
The food varieties used in the comparison are Cookies, chocolate wafers and Nuts, almond butter, plain, without salt added.
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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 IronIron | +14.9% |
| Contains more SeleniumSelenium | +137.5% |
| Contains more MagnesiumMagnesium | +426.4% |
| Contains more CalciumCalcium | +1019.4% |
| Contains more PotassiumPotassium | +256.2% |
| Contains more CopperCopper | +101.7% |
| Contains more ZincZinc | +201.8% |
| Contains more PhosphorusPhosphorus | +284.8% |
| Contains less SodiumSodium | -98.8% |
| Contains more ManganeseManganese | +206.2% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +395.1% |
| Contains more Vitamin B5Vitamin B5 | +19.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +3262.5% |
| Contains more Vitamin B2Vitamin B2 | +253% |
| Contains more Vitamin B3Vitamin B3 | +10.4% |
| Contains more Vitamin B6Vitamin B6 | +102% |
| Contains more FolateFolate | +12.8% |
| Contains more CholineCholine | +264.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.72mg | 24.21mg | 157% |
| Monounsaturated fat | 4.865g | 32.445g | 69% |
| Fats | 14.2g | 55.5g | 64% |
| Polyunsaturated fat | 4.153g | 13.613g | 63% |
| Manganese | 0.696mg | 2.131mg | 62% |
| Phosphorus | 132mg | 508mg | 54% |
| Magnesium | 53mg | 279mg | 54% |
| Vitamin B2 | 0.266mg | 0.939mg | 52% |
| Copper | 0.463mg | 0.934mg | 52% |
| Calcium | 31mg | 347mg | 32% |
| Protein | 6.6g | 20.96g | 29% |
| Fiber | 3.4g | 10.3g | 28% |
| Sodium | 580mg | 7mg | 25% |
| Zinc | 1.09mg | 3.29mg | 20% |
| Carbs | 72.7g | 18.82g | 18% |
| Potassium | 210mg | 748mg | 16% |
| Vitamin B1 | 0.203mg | 0.041mg | 14% |
| Calories | 433kcal | 614kcal | 9% |
| Iron | 4.01mg | 3.49mg | 7% |
| Choline | 14.3mg | 52.1mg | 7% |
| Selenium | 5.7µg | 2.4µg | 6% |
| Vitamin B6 | 0.051mg | 0.103mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 3% | |
| Vitamin B3 | 2.858mg | 3.155mg | 2% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Folate | 47µg | 53µg | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin B5 | 0.381mg | 0.318mg | 1% |
| Net carbs | 69.3g | 8.52g | N/A |
| Sugar | 37.43g | 4.43g | N/A |
| Starch | 0.08g | 0% | |
| Vitamin A | 3µg | 0µg | 0% |
| Saturated fat | 4.241g | 4.152g | 0% |
| Tryptophan | 0.096mg | 0.159mg | 0% |
| Threonine | 0.22mg | 0.555mg | 0% |
| Isoleucine | 0.261mg | 0.813mg | 0% |
| Leucine | 0.447mg | 1.483mg | 0% |
| Lysine | 0.281mg | 0.612mg | 0% |
| Methionine | 0.105mg | 0.122mg | 0% |
| Phenylalanine | 0.308mg | 1.149mg | 0% |
| Valine | 0.323mg | 0.937mg | 0% |
| Histidine | 0.128mg | 0.55mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
20.96 g
Fats:
55.5 g
Carbs:
18.82 g
Water:
1.64 g
Other:
3.08 g
| Contains more CarbsCarbs | +286.3% |
| Contains more WaterWater | +174.4% |
| Contains more ProteinProtein | +217.6% |
| Contains more FatsFats | +290.8% |
| Contains more OtherOther | +54% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
4.152 g
Monounsaturated fat:
Mono. Fat
32.445 g
Polyunsaturated fat:
Poly. Fat
13.613 g
| Contains more Mono. FatMonounsaturated fat | +566.9% |
| Contains more Poly. FatPolyunsaturated fat | +227.8% |
~equal in
Saturated fat
~4.152g
