Wafer vs. Dried fruit — In-Depth Nutrition Comparison

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How are wafer and dried fruit different?

Wafer is higher in manganese, iron, vitamin B1, and vitamin B2; however, dried fruit is richer in vitamin A, potassium, vitamin E, and fiber.
Daily need coverage for vitamin A for dried fruit is 72% higher.
Wafer contains 249 times more saturated fat than dried fruit. While wafer contains 4.241g of saturated fat, dried fruit contains only 0.017g.
Dried fruit has a lower glycemic index (31) than wafer (61).

Cookies, chocolate wafers and Apricots, dried, sulfured, uncooked are the varieties used in this article.

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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

Dried fruit

Contains more MagnesiumMagnesium	+65.6%
Contains more IronIron	+50.8%
Contains more CopperCopper	+35%
Contains more ZincZinc	+179.5%
Contains more PhosphorusPhosphorus	+85.9%
Contains more ManganeseManganese	+196.2%
Contains more SeleniumSelenium	+159.1%

Contains more CalciumCalcium	+77.4%
Contains more PotassiumPotassium	+453.3%
Contains less SodiumSodium	-98.3%

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

Dried fruit

Contains more Vitamin B1Vitamin B1	+1253.3%
Contains more Vitamin B2Vitamin B2	+259.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+370%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+5900%
Contains more Vitamin EVitamin E	+501.4%
Contains more Vitamin B5Vitamin B5	+35.4%
Contains more Vitamin B6Vitamin B6	+180.4%
Contains more Vitamin KVitamin K	+29.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B3 ~2.589mg

~equal in Choline ~13.9mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Potassium	210mg	1162mg	28%
Polyunsaturated fat	4.153g	0.074g	27%
Sodium	580mg	10mg	25%
Vitamin E	0.72mg	4.33mg	24%
Fats	14.2g	0.51g	21%
Manganese	0.696mg	0.235mg	20%
Vitamin A	3µg	180µg	20%
Saturated fat	4.241g	0.017g	19%
Iron	4.01mg	2.66mg	17%
Fructose		12.47g	16%
Vitamin B1	0.203mg	0.015mg	16%
Fiber	3.4g	7.3g	16%
Vitamin B2	0.266mg	0.074mg	15%
Copper	0.463mg	0.343mg	13%
Monounsaturated fat	4.865g	0.074g	12%
Calories	433kcal	241kcal	10%
Phosphorus	132mg	71mg	9%
Folate	47µg	10µg	9%
Vitamin B6	0.051mg	0.143mg	7%
Zinc	1.09mg	0.39mg	6%
Selenium	5.7µg	2.2µg	6%
Protein	6.6g	3.39g	6%
Magnesium	53mg	32mg	5%
Vitamin B12	0.09µg	0µg	4%
Carbs	72.7g	62.64g	3%
Caffeine	10mg	0mg	3%
Vitamin B5	0.381mg	0.516mg	3%
Calcium	31mg	55mg	2%
Vitamin B3	2.858mg	2.589mg	2%
Vitamin C	0mg	1mg	1%
Cholesterol	2mg	0mg	1%
Vitamin K	2.4µg	3.1µg	1%
Net carbs	69.3g	55.34g	N/A
Sugar	37.43g	53.44g	N/A
Starch		0.35g	0%
Choline	14.3mg	13.9mg	0%
Tryptophan	0.096mg	0.016mg	0%
Threonine	0.22mg	0.073mg	0%
Isoleucine	0.261mg	0.063mg	0%
Leucine	0.447mg	0.105mg	0%
Lysine	0.281mg	0.083mg	0%
Methionine	0.105mg	0.015mg	0%
Phenylalanine	0.308mg	0.062mg	0%
Valine	0.323mg	0.078mg	0%
Histidine	0.128mg	0.047mg	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A