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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
68%
Minerals Daily Need Coverage Score
65%
141%
Comparison summary
Which food is cheaper?
Wafer is cheaper (difference - $3)
Which food is lower in Cholesterol?
Almond butter is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Almond butter is lower in Sugar (difference - 33g)
Which food contains less Sodium?
Almond butter contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Almond butter is lower in Saturated fat (difference - 0.089g)
Which food is lower in glycemic index?
Almond butter is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Almond butter is relatively richer in minerals
Which food is richer in vitamins?
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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.