Wafer vs. Avocado — In-Depth Nutrition Comparison
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The main differences between wafer and avocadoes
- Wafer is richer in iron, copper, manganese, phosphorus, and vitamin B1, yet avocadoes are richer in vitamin B5, vitamin B6, vitamin K, and fiber.
- Daily need coverage for iron for wafer is 43% higher.
- Wafer contains 83 times more sodium than avocadoes. Wafer contains 580mg of sodium, while avocadoes contain 7mg.
- Avocadoes have a lower glycemic index than wafer.
Food types used in this article are Cookies, chocolate wafers and Avocados, raw, all commercial varieties.
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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 MagnesiumMagnesium | +82.8% |
| Contains more CalciumCalcium | +158.3% |
| Contains more IronIron | +629.1% |
| Contains more CopperCopper | +143.7% |
| Contains more ZincZinc | +70.3% |
| Contains more PhosphorusPhosphorus | +153.8% |
| Contains more ManganeseManganese | +390.1% |
| Contains more SeleniumSelenium | +1325% |
| Contains more PotassiumPotassium | +131% |
| Contains less SodiumSodium | -98.8% |
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 B1Vitamin B1 | +203% |
| Contains more Vitamin B2Vitamin B2 | +104.6% |
| Contains more Vitamin B3Vitamin B3 | +64.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin EVitamin E | +187.5% |
| Contains more Vitamin B5Vitamin B5 | +264.6% |
| Contains more Vitamin B6Vitamin B6 | +403.9% |
| Contains more Vitamin KVitamin K | +775% |
| Contains more FolateFolate | +72.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 0.55mg | 43% |
| Copper | 0.463mg | 0.19mg | 30% |
| Sodium | 580mg | 7mg | 25% |
| Manganese | 0.696mg | 0.142mg | 24% |
| Carbs | 72.7g | 8.53g | 21% |
| Vitamin B5 | 0.381mg | 1.389mg | 20% |
| Vitamin B6 | 0.051mg | 0.257mg | 16% |
| Polyunsaturated fat | 4.153g | 1.816g | 16% |
| Vitamin K | 2.4µg | 21µg | 16% |
| Calories | 433kcal | 160kcal | 14% |
| Fiber | 3.4g | 6.7g | 13% |
| Monounsaturated fat | 4.865g | 9.799g | 12% |
| Vitamin B1 | 0.203mg | 0.067mg | 11% |
| Phosphorus | 132mg | 52mg | 11% |
| Vitamin C | 0mg | 10mg | 11% |
| Saturated fat | 4.241g | 2.126g | 10% |
| Vitamin B2 | 0.266mg | 0.13mg | 10% |
| Selenium | 5.7µg | 0.4µg | 10% |
| Folate | 47µg | 81µg | 9% |
| Protein | 6.6g | 2g | 9% |
| Vitamin E | 0.72mg | 2.07mg | 9% |
| Potassium | 210mg | 485mg | 8% |
| Vitamin B3 | 2.858mg | 1.738mg | 7% |
| Magnesium | 53mg | 29mg | 6% |
| Zinc | 1.09mg | 0.64mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Calcium | 31mg | 12mg | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Fats | 14.2g | 14.66g | 1% |
| Net carbs | 69.3g | 1.83g | N/A |
| Sugar | 37.43g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Vitamin A | 3µg | 7µg | 0% |
| Choline | 14.3mg | 14.2mg | 0% |
| Tryptophan | 0.096mg | 0.025mg | 0% |
| Threonine | 0.22mg | 0.073mg | 0% |
| Isoleucine | 0.261mg | 0.084mg | 0% |
| Leucine | 0.447mg | 0.143mg | 0% |
| Lysine | 0.281mg | 0.132mg | 0% |
| Methionine | 0.105mg | 0.038mg | 0% |
| Phenylalanine | 0.308mg | 0.097mg | 0% |
| Valine | 0.323mg | 0.107mg | 0% |
| Histidine | 0.128mg | 0.049mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +230% |
| Contains more CarbsCarbs | +752.3% |
| Contains more OtherOther | +26.6% |
| Contains more WaterWater | +1527.3% |
~equal in
Fats
~14.66g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +128.7% |
| Contains less Sat. FatSaturated fat | -49.9% |
| Contains more Mono. FatMonounsaturated fat | +101.4% |
