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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.

Infographic

Wafer vs Almond butter 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.
Wafer
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
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.
Wafer
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
21% 56% 19% 3%
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
Wafer
0
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
8% 65% 27%
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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Almond butter
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer Almond butter 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Almond butter
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Wafer
68%
Almond butter
Minerals Daily Need Coverage Score
65%
Wafer
141%
Almond butter

Comparison summary

Which food is cheaper?
Wafer
Wafer is cheaper (difference - $3)
Which food is lower in Cholesterol?
Almond butter
Almond butter is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 33g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Almond butter
Almond butter is lower in Saturated fat (difference - 0.089g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Almond butter
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.