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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 for wafer is 37% higher.
  • Wafer contains 290 times more sodium than dates. Wafer contains 580mg of sodium, while dates contain 2mg.
  • Dates have a lower glycemic index than wafer.

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

Infographic

Wafer vs Dates 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.
Wafer
7
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%
Dates
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more MagnesiumMagnesium +23.3%
Contains more IronIron +293.1%
Contains more CopperCopper +124.8%
Contains more ZincZinc +275.9%
Contains more PhosphorusPhosphorus +112.9%
Contains more ManganeseManganese +165.6%
Contains more SeleniumSelenium +90%
Contains more CalciumCalcium +25.8%
Contains more PotassiumPotassium +212.4%
Contains less SodiumSodium -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
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 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Dates
4
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1340%
Contains more Vitamin B1Vitamin B1 +290.4%
Contains more Vitamin B2Vitamin B2 +303%
Contains more Vitamin B3Vitamin B3 +124.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +147.4%
Contains more CholineCholine +127%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +54.6%
Contains more Vitamin B6Vitamin B6 +223.5%
Contains more Vitamin KVitamin K +12.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
3
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
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 ProteinProtein +169.4%
Contains more FatsFats +3541%
Contains more OtherOther +25%
Contains more WaterWater +356.2%
~equal in Carbs ~75.03g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +13413.9%
Contains more Poly. FatPolyunsaturated fat +21757.9%
Contains less Sat. FatSaturated 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
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Wafer Dates DV% diff.
Iron 4.01mg 1.02mg 37%
Copper 0.463mg 0.206mg 29%
Polyunsaturated fat 4.153g 0.019g 28%
Sodium 580mg 2mg 25%
Fructose 19.56g 24%
Fats 14.2g 0.39g 21%
Saturated fat 4.241g 0.032g 19%
Manganese 0.696mg 0.262mg 19%
Fiber 3.4g 8g 18%
Vitamin B2 0.266mg 0.066mg 15%
Vitamin B1 0.203mg 0.052mg 13%
Potassium 210mg 656mg 13%
Monounsaturated fat 4.865g 0.036g 12%
Phosphorus 132mg 62mg 10%
Vitamin B3 2.858mg 1.274mg 10%
Vitamin B6 0.051mg 0.165mg 9%
Protein 6.6g 2.45g 8%
Calories 433kcal 282kcal 8%
Folate 47µg 19µg 7%
Zinc 1.09mg 0.29mg 7%
Selenium 5.7µg 3µg 5%
Vitamin E 0.72mg 0.05mg 4%
Vitamin B5 0.381mg 0.589mg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Magnesium 53mg 43mg 2%
Carbs 72.7g 75.03g 1%
Calcium 31mg 39mg 1%
Choline 14.3mg 6.3mg 1%
Cholesterol 2mg 0mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 69.3g 67.03g N/A
Sugar 37.43g 63.35g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 2.4µg 2.7µg 0%
Tryptophan 0.096mg 0.012mg 0%
Threonine 0.22mg 0.043mg 0%
Isoleucine 0.261mg 0.049mg 0%
Leucine 0.447mg 0.084mg 0%
Lysine 0.281mg 0.066mg 0%
Methionine 0.105mg 0.022mg 0%
Phenylalanine 0.308mg 0.05mg 0%
Valine 0.323mg 0.071mg 0%
Histidine 0.128mg 0.032mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Dates
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
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 is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 578mg)
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)

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.