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  6. Wafer vs. Dates

Wafer vs. Dates — In-Depth Nutrition Comparison

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The main differences between Wafer and Dates

  • Wafer is richer in Iron, Copper, Manganese, Vitamin B2, Vitamin B1, and Phosphorus, yet Dates are richer in Fiber, and Potassium.
  • Daily need coverage for Iron from Wafer is 37% higher.
  • Wafer contains 290 times more Sodium than Dates . Wafer contains 580mg of Sodium, while Dates contain 2mg.

Food types used in this article are Cookies, chocolate wafers and Dates, deglet noor.

Infographic

Wafer vs Dates 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
7
:
3
Dates
Dates
Contains more Iron +293.1%
Contains more Magnesium +23.3%
Contains more Phosphorus +112.9%
Contains more Zinc +275.9%
Contains more Copper +124.8%
Contains more Manganese +165.6%
Contains more Selenium +90%
Contains more Calcium +25.8%
Contains more Potassium +212.4%
Contains less Sodium -99.7%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Contains more Iron +293.1%
Contains more Magnesium +23.3%
Contains more Phosphorus +112.9%
Contains more Zinc +275.9%
Contains more Copper +124.8%
Contains more Manganese +165.6%
Contains more Selenium +90%
Contains more Calcium +25.8%
Contains more Potassium +212.4%
Contains less Sodium -99.7%

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
6
:
4
Dates
Dates
Contains more Vitamin E +1340%
Contains more Vitamin B1 +290.4%
Contains more Vitamin B2 +303%
Contains more Vitamin B3 +124.3%
Contains more Folate +147.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +54.6%
Contains more Vitamin B6 +223.5%
Contains more Vitamin K +12.5%
Equal in Vitamin A - 10
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%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Contains more Vitamin E +1340%
Contains more Vitamin B1 +290.4%
Contains more Vitamin B2 +303%
Contains more Vitamin B3 +124.3%
Contains more Folate +147.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +54.6%
Contains more Vitamin B6 +223.5%
Contains more Vitamin K +12.5%
Equal in Vitamin A - 10

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
:
2
Dates
Dates
Contains more Protein +169.4%
Contains more Fats +3541%
Contains more Other +25%
Contains more Water +356.2%
Equal in Carbs - 75.03
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
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more Protein +169.4%
Contains more Fats +3541%
Contains more Other +25%
Contains more Water +356.2%
Equal in Carbs - 75.03

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Dates
Dates
Contains more Monounsaturated Fat +13413.9%
Contains more Polyunsaturated fat +21757.9%
Contains less Saturated Fat -99.2%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Contains more Monounsaturated Fat +13413.9%
Contains more Polyunsaturated fat +21757.9%
Contains less Saturated Fat -99.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Dates Opinion
Net carbs 69.3g 67.03g Wafer
Protein 6.6g 2.45g Wafer
Fats 14.2g 0.39g Wafer
Carbs 72.7g 75.03g Dates
Calories 433kcal 282kcal Wafer
Fructose 19.56g Dates
Sugar 37.43g 63.35g Wafer
Fiber 3.4g 8g Dates
Calcium 31mg 39mg Dates
Iron 4.01mg 1.02mg Wafer
Magnesium 53mg 43mg Wafer
Phosphorus 132mg 62mg Wafer
Potassium 210mg 656mg Dates
Sodium 580mg 2mg Dates
Zinc 1.09mg 0.29mg Wafer
Copper 0.463mg 0.206mg Wafer
Manganese 0.696mg 0.262mg Wafer
Selenium 5.7µg 3µg Wafer
Vitamin A 10IU 10IU
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.05mg Wafer
Vitamin C 0mg 0.4mg Dates
Vitamin B1 0.203mg 0.052mg Wafer
Vitamin B2 0.266mg 0.066mg Wafer
Vitamin B3 2.858mg 1.274mg Wafer
Vitamin B5 0.381mg 0.589mg Dates
Vitamin B6 0.051mg 0.165mg Dates
Folate 47µg 19µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 2.7µg Dates
Tryptophan 0.096mg 0.012mg Wafer
Threonine 0.22mg 0.043mg Wafer
Isoleucine 0.261mg 0.049mg Wafer
Leucine 0.447mg 0.084mg Wafer
Lysine 0.281mg 0.066mg Wafer
Methionine 0.105mg 0.022mg Wafer
Phenylalanine 0.308mg 0.05mg Wafer
Valine 0.323mg 0.071mg Wafer
Histidine 0.128mg 0.032mg Wafer
Cholesterol 2mg 0mg Dates
Saturated Fat 4.241g 0.032g Dates
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.036g Wafer
Polyunsaturated fat 4.153g 0.019g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Dates
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
12%
Dates
Minerals Daily Need Coverage Score
65%
Wafer
29%
Dates

Comparison summary

Which food is lower in Sugar?
Wafer
Wafer is lower in Sugar (difference - 25.92g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 578mg)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 4.209g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
?
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.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.