Wafer vs. Blackberry — In-Depth Nutrition Comparison
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How are wafer and blackberries different?
- Wafer is higher in iron, copper, vitamin B2, phosphorus, vitamin B1, and vitamin B3; however, blackberries are richer in vitamin C and vitamin K.
- Daily need coverage for iron for wafer is 42% higher.
- Wafer contains 580 times more sodium than blackberries. While wafer contains 580mg of sodium, blackberries contain only 1mg.
- Blackberries have a lower glycemic index (25) than wafer (61).
Cookies, chocolate wafers and Blackberries, raw are the varieties used in this article.
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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 | +165% |
| Contains more PotassiumPotassium | +29.6% |
| Contains more IronIron | +546.8% |
| Contains more CopperCopper | +180.6% |
| Contains more ZincZinc | +105.7% |
| Contains more PhosphorusPhosphorus | +500% |
| Contains more SeleniumSelenium | +1325% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin B1Vitamin B1 | +915% |
| Contains more Vitamin B2Vitamin B2 | +923.1% |
| Contains more Vitamin B3Vitamin B3 | +342.4% |
| Contains more Vitamin B5Vitamin B5 | +38% |
| Contains more Vitamin B6Vitamin B6 | +70% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +88% |
| Contains more CholineCholine | +68.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +266.7% |
| Contains more Vitamin EVitamin E | +62.5% |
| Contains more Vitamin KVitamin K | +725% |
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:
1.39 g
Fats:
0.49 g
Carbs:
9.61 g
Water:
88.15 g
Other:
0.36 g
| Contains more ProteinProtein | +374.8% |
| Contains more FatsFats | +2798% |
| Contains more CarbsCarbs | +656.5% |
| Contains more OtherOther | +455.6% |
| Contains more WaterWater | +1858.9% |
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
0.014 g
Monounsaturated fat:
Mono. Fat
0.047 g
Polyunsaturated fat:
Poly. Fat
0.28 g
| Contains more Mono. FatMonounsaturated fat | +10251.1% |
| Contains more Poly. FatPolyunsaturated fat | +1383.2% |
| Contains less Sat. FatSaturated fat | -99.7% |
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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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 4.01mg | 0.62mg | 42% |
| Copper | 0.463mg | 0.165mg | 33% |
| Polyunsaturated fat | 4.153g | 0.28g | 26% |
| Sodium | 580mg | 1mg | 25% |
| Vitamin C | 0mg | 21mg | 23% |
| Fats | 14.2g | 0.49g | 21% |
| Carbs | 72.7g | 9.61g | 21% |
| Calories | 433kcal | 43kcal | 20% |
| Saturated fat | 4.241g | 0.014g | 19% |
| Vitamin B2 | 0.266mg | 0.026mg | 18% |
| Phosphorus | 132mg | 22mg | 16% |
| Vitamin K | 2.4µg | 19.8µg | 15% |
| Vitamin B1 | 0.203mg | 0.02mg | 15% |
| Vitamin B3 | 2.858mg | 0.646mg | 14% |
| Monounsaturated fat | 4.865g | 0.047g | 12% |
| Selenium | 5.7µg | 0.4µg | 10% |
| Protein | 6.6g | 1.39g | 10% |
| Fiber | 3.4g | 5.3g | 8% |
| Magnesium | 53mg | 20mg | 8% |
| Folate | 47µg | 25µg | 6% |
| Zinc | 1.09mg | 0.53mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Fructose | 2.4g | 3% | |
| Vitamin E | 0.72mg | 1.17mg | 3% |
| Manganese | 0.696mg | 0.646mg | 2% |
| Vitamin B5 | 0.381mg | 0.276mg | 2% |
| Vitamin B6 | 0.051mg | 0.03mg | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Choline | 14.3mg | 8.5mg | 1% |
| Vitamin A | 3µg | 11µg | 1% |
| Potassium | 210mg | 162mg | 1% |
| Net carbs | 69.3g | 4.31g | N/A |
| Calcium | 31mg | 29mg | 0% |
| Sugar | 37.43g | 4.88g | N/A |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | 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%
17%
Minerals Daily Need Coverage Score
65%
23%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer is cheaper (difference - $0.3)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Blackberry is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Blackberry is lower in Sugar (difference - 32.55g)
Which food contains less Sodium?
Blackberry contains less Sodium (difference - 579mg)
Which food is lower in Saturated fat?
Blackberry is lower in Saturated fat (difference - 4.227g)
Which food is lower in glycemic index?
Blackberry is lower in glycemic index (difference - 36)