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Wafer vs. Clementine — In-Depth Nutrition Comparison

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Significant differences between wafer and clementine

  • Wafer has more iron, copper, manganese, vitamin B2, phosphorus, vitamin B3, magnesium, and selenium; however, clementine is richer in vitamin C.
  • Clementine covers your daily vitamin C needs 54% more than wafer.
  • Clementine has 580 times less sodium than wafer. Wafer has 580mg of sodium, while clementine has 1mg.
  • Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of clementine is 47.

Specific food types used in this comparison are Cookies, chocolate wafers and Clementines, raw.

Infographic

Wafer vs Clementine 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
8
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 7.1% 9% 16% 5.3% 14% 1.6% 9% 0.13% 3% 0.55%
Contains more MagnesiumMagnesium +430%
Contains more PotassiumPotassium +18.6%
Contains more IronIron +2764.3%
Contains more CopperCopper +976.7%
Contains more ZincZinc +1716.7%
Contains more PhosphorusPhosphorus +528.6%
Contains more ManganeseManganese +2926.1%
Contains more SeleniumSelenium +5600%
Contains less SodiumSodium -99.8%
~equal in Calcium ~30mg

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
9
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 163% 0% 4% 0% 22% 6.9% 12% 9.1% 17% 0% 0% 18% 7.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +136%
Contains more Vitamin B2Vitamin B2 +786.7%
Contains more Vitamin B3Vitamin B3 +349.4%
Contains more Vitamin B5Vitamin B5 +152.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +95.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +47.1%
~equal in Vitamin D ~0µg
~equal in Choline ~14mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
12% 87%
Protein: 0.85 g
Fats: 0.15 g
Carbs: 12.02 g
Water: 86.58 g
Other: 0.4 g
Contains more ProteinProtein +676.5%
Contains more FatsFats +9366.7%
Contains more CarbsCarbs +504.8%
Contains more OtherOther +400%
Contains more WaterWater +1824%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Clementine DV% diff.
Vitamin C 0mg 48.8mg 54%
Iron 4.01mg 0.14mg 48%
Copper 0.463mg 0.043mg 47%
Manganese 0.696mg 0.023mg 29%
Polyunsaturated fat 4.153g 28%
Sodium 580mg 1mg 25%
Fats 14.2g 0.15g 22%
Carbs 72.7g 12.02g 20%
Calories 433kcal 47kcal 19%
Saturated fat 4.241g 19%
Vitamin B2 0.266mg 0.03mg 18%
Phosphorus 132mg 21mg 16%
Vitamin B3 2.858mg 0.636mg 14%
Protein 6.6g 0.85g 12%
Monounsaturated fat 4.865g 12%
Selenium 5.7µg 0.1µg 10%
Magnesium 53mg 10mg 10%
Vitamin B1 0.203mg 0.086mg 10%
Zinc 1.09mg 0.06mg 9%
Fiber 3.4g 1.7g 7%
Folate 47µg 24µg 6%
Vitamin B5 0.381mg 0.151mg 5%
Vitamin B12 0.09µg 4%
Vitamin E 0.72mg 0.2mg 3%
Caffeine 10mg 3%
Fructose 1.64g 2%
Vitamin B6 0.051mg 0.075mg 2%
Vitamin K 2.4µg 0µg 2%
Potassium 210mg 177mg 1%
Cholesterol 2mg 1%
Net carbs 69.3g 10.32g N/A
Calcium 31mg 30mg 0%
Sugar 37.43g 9.18g N/A
Vitamin A 3µg 0%
Choline 14.3mg 14mg 0%
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 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 Clementine
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
20%
Clementine
Minerals Daily Need Coverage Score
65%
Wafer
7%
Clementine

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Clementine
Clementine is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Clementine
Clementine is lower in Sugar (difference - 28.25g)
Which food contains less Sodium?
Clementine
Clementine contains less Sodium (difference - 579mg)
Which food is lower in Saturated fat?
Clementine
Clementine is lower in Saturated fat (difference - 4.241g)
Which food is lower in glycemic index?
Clementine
Clementine is lower in glycemic index (difference - 14)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Clementine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168195/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.