Wafer vs. Coconut — In-Depth Nutrition Comparison
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Differences between wafer and coconut
- Wafer has more iron, vitamin B2, vitamin B3, vitamin B1, and folate, while coconut has more manganese, fiber, and selenium.
- Coconut's daily need coverage for saturated fat is 127% higher.
- Coconut contains 29 times less sodium than wafer. Wafer contains 580mg of sodium, while coconut contains 20mg.
The food types used in this comparison are Cookies, chocolate wafers and Nuts, coconut meat, raw.
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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 | +65.6% |
| Contains more CalciumCalcium | +121.4% |
| Contains more IronIron | +65% |
| Contains more PhosphorusPhosphorus | +16.8% |
| Contains more PotassiumPotassium | +69.5% |
| Contains less SodiumSodium | -96.6% |
| Contains more ManganeseManganese | +115.5% |
| Contains more SeleniumSelenium | +77.2% |
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 EVitamin E | +200% |
| Contains more Vitamin B1Vitamin B1 | +207.6% |
| Contains more Vitamin B2Vitamin B2 | +1230% |
| Contains more Vitamin B3Vitamin B3 | +429.3% |
| Contains more Vitamin B5Vitamin B5 | +27% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1100% |
| Contains more FolateFolate | +80.8% |
| Contains more CholineCholine | +18.2% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 4.241g | 29.698g | 116% |
| Manganese | 0.696mg | 1.5mg | 35% |
| Fats | 14.2g | 33.49g | 30% |
| Polyunsaturated fat | 4.153g | 0.366g | 25% |
| Sodium | 580mg | 20mg | 24% |
| Fiber | 3.4g | 9g | 22% |
| Iron | 4.01mg | 2.43mg | 20% |
| Vitamin B2 | 0.266mg | 0.02mg | 19% |
| Carbs | 72.7g | 15.23g | 19% |
| Vitamin B3 | 2.858mg | 0.54mg | 14% |
| Vitamin B1 | 0.203mg | 0.066mg | 11% |
| Monounsaturated fat | 4.865g | 1.425g | 9% |
| Selenium | 5.7µg | 10.1µg | 8% |
| Protein | 6.6g | 3.33g | 7% |
| Magnesium | 53mg | 32mg | 5% |
| Folate | 47µg | 26µg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Calories | 433kcal | 354kcal | 4% |
| Potassium | 210mg | 356mg | 4% |
| Vitamin C | 0mg | 3.3mg | 4% |
| Vitamin E | 0.72mg | 0.24mg | 3% |
| Phosphorus | 132mg | 113mg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Copper | 0.463mg | 0.435mg | 3% |
| Calcium | 31mg | 14mg | 2% |
| Vitamin B5 | 0.381mg | 0.3mg | 2% |
| Vitamin K | 2.4µg | 0.2µg | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 6.23g | N/A |
| Sugar | 37.43g | 6.23g | N/A |
| Zinc | 1.09mg | 1.1mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B6 | 0.051mg | 0.054mg | 0% |
| Choline | 14.3mg | 12.1mg | 0% |
| Tryptophan | 0.096mg | 0.039mg | 0% |
| Threonine | 0.22mg | 0.121mg | 0% |
| Isoleucine | 0.261mg | 0.131mg | 0% |
| Leucine | 0.447mg | 0.247mg | 0% |
| Lysine | 0.281mg | 0.147mg | 0% |
| Methionine | 0.105mg | 0.062mg | 0% |
| Phenylalanine | 0.308mg | 0.169mg | 0% |
| Valine | 0.323mg | 0.202mg | 0% |
| Histidine | 0.128mg | 0.077mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +98.2% |
| Contains more CarbsCarbs | +377.3% |
| Contains more OtherOther | +108.3% |
| Contains more FatsFats | +135.8% |
| Contains more WaterWater | +944.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.7% |
| Contains more Mono. FatMonounsaturated fat | +241.4% |
| Contains more Poly. FatPolyunsaturated fat | +1034.7% |
