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  6. Wafer vs. Banana

Wafer vs. Banana — In-Depth Nutrition Comparison

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What are the differences between Wafer and Banana?

  • Wafer is higher in Iron, Copper, Manganese, Phosphorus, Vitamin B2, Vitamin B1, and Vitamin B3, yet Banana is higher in Vitamin B6.
  • Wafer's daily need coverage for Iron is 47% more.
  • Wafer has 580 times more Sodium than Banana. While Wafer has 580mg of Sodium, Banana has only 1mg.

We used Cookies, chocolate wafers and Bananas, raw types in this article.

Infographic

Wafer vs Banana 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
Wafer
8
:
2
Banana
Banana
Contains more Calcium +520%
Contains more Iron +1442.3%
Contains more Magnesium +96.3%
Contains more Phosphorus +500%
Contains more Zinc +626.7%
Contains more Copper +493.6%
Contains more Manganese +157.8%
Contains more Selenium +470%
Contains more Potassium +70.5%
Contains less Sodium -99.8%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Banana
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 10% 20% 10% 32% 1% 5% 27% 36% 6%
Contains more Calcium +520%
Contains more Iron +1442.3%
Contains more Magnesium +96.3%
Contains more Phosphorus +500%
Contains more Zinc +626.7%
Contains more Copper +493.6%
Contains more Manganese +157.8%
Contains more Selenium +470%
Contains more Potassium +70.5%
Contains less Sodium -99.8%

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.
Wafer
Wafer
8
:
3
Banana
Banana
Contains more Vitamin E +620%
Contains more Vitamin B1 +554.8%
Contains more Vitamin B2 +264.4%
Contains more Vitamin B3 +329.8%
Contains more Vitamin B5 +14.1%
Contains more Folate +135%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +380%
Contains more Vitamin A +540%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +619.6%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Banana
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 2% 0% 29% 8% 17% 13% 21% 85% 15% 0% 2%
Contains more Vitamin E +620%
Contains more Vitamin B1 +554.8%
Contains more Vitamin B2 +264.4%
Contains more Vitamin B3 +329.8%
Contains more Vitamin B5 +14.1%
Contains more Folate +135%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +380%
Contains more Vitamin A +540%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +619.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Banana
Banana
Contains more Protein +505.5%
Contains more Fats +4203%
Contains more Carbs +218.3%
Contains more Other +141%
Contains more Water +1564.7%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Banana
23% 75%
Protein: 1.09 g
Fats: 0.33 g
Carbs: 22.84 g
Water: 74.91 g
Other: 0.83 g
Contains more Protein +505.5%
Contains more Fats +4203%
Contains more Carbs +218.3%
Contains more Other +141%
Contains more Water +1564.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Banana
Banana
Contains more Monounsaturated Fat +15103.1%
Contains more Polyunsaturated fat +5589%
Contains less Saturated Fat -97.4%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Banana
52% 15% 34%
Saturated Fat: 0.112 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.073 g
Contains more Monounsaturated Fat +15103.1%
Contains more Polyunsaturated fat +5589%
Contains less Saturated Fat -97.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Banana Opinion
Net carbs 69.3g 20.24g Wafer
Protein 6.6g 1.09g Wafer
Fats 14.2g 0.33g Wafer
Carbs 72.7g 22.84g Wafer
Calories 433kcal 89kcal Wafer
Starch 5.38g Banana
Fructose 4.85g Banana
Sugar 37.43g 12.23g Banana
Fiber 3.4g 2.6g Wafer
Calcium 31mg 5mg Wafer
Iron 4.01mg 0.26mg Wafer
Magnesium 53mg 27mg Wafer
Phosphorus 132mg 22mg Wafer
Potassium 210mg 358mg Banana
Sodium 580mg 1mg Banana
Zinc 1.09mg 0.15mg Wafer
Copper 0.463mg 0.078mg Wafer
Manganese 0.696mg 0.27mg Wafer
Selenium 5.7µg 1µg Wafer
Vitamin A 10IU 64IU Banana
Vitamin A RAE 3µg 3µg
Vitamin E 0.72mg 0.1mg Wafer
Vitamin C 0mg 8.7mg Banana
Vitamin B1 0.203mg 0.031mg Wafer
Vitamin B2 0.266mg 0.073mg Wafer
Vitamin B3 2.858mg 0.665mg Wafer
Vitamin B5 0.381mg 0.334mg Wafer
Vitamin B6 0.051mg 0.367mg Banana
Folate 47µg 20µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 0.5µg Wafer
Tryptophan 0.096mg 0.009mg Wafer
Threonine 0.22mg 0.028mg Wafer
Isoleucine 0.261mg 0.028mg Wafer
Leucine 0.447mg 0.068mg Wafer
Lysine 0.281mg 0.05mg Wafer
Methionine 0.105mg 0.008mg Wafer
Phenylalanine 0.308mg 0.049mg Wafer
Valine 0.323mg 0.047mg Wafer
Histidine 0.128mg 0.077mg Wafer
Cholesterol 2mg 0mg Banana
Saturated Fat 4.241g 0.112g Banana
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.032g Wafer
Polyunsaturated fat 4.153g 0.073g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Banana
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Wafer
16%
Banana
Minerals Daily Need Coverage Score
65%
Wafer
14%
Banana

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.2)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Banana
Banana is lower in Sugar (difference - 25.2g)
Which food contains less Sodium?
Banana
Banana contains less Sodium (difference - 579mg)
Which food is lower in Cholesterol?
Banana
Banana is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Banana
Banana is lower in Saturated Fat (difference - 4.129g)
Which food is lower in glycemic index?
Banana
Banana is lower in glycemic index (difference - 13)

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. Banana - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173944/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.