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.
Infographic
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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 | +∞% |
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% |
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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| Lower in Saturated fat |
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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 Glycemic Index |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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%
8%
Minerals Daily Need Coverage Score
65%
63%
Comparison summary
Which food is lower in Saturated fat?
Wafer is lower in Saturated fat (difference - 25.457g)
Which food is cheaper?
Wafer is cheaper (difference - $2.6)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Coconut is lower in Sugar (difference - 31.2g)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 560mg)
Which food is lower in glycemic index?
Coconut is lower in glycemic index (difference - 2)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.