Wafer vs. Grape — In-Depth Nutrition Comparison

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How are wafer and grapes different?

Wafer is higher than grapes in copper, iron, phosphorus, vitamin B2, vitamin B3, magnesium, folate, and selenium.
Wafer covers your daily need for copper, 47% more than grapes.
Wafer contains 290 times more sodium than grapes. Wafer contains 580mg of sodium, while grapes contain 2mg.
Wafer has a higher glycemic index (61) than grapes (49).

Cookies, chocolate wafers and Grapes, american type (slip skin), raw types were 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

Grape

Contains more MagnesiumMagnesium	+960%
Contains more CalciumCalcium	+121.4%
Contains more IronIron	+1282.8%
Contains more CopperCopper	+1057.5%
Contains more ZincZinc	+2625%
Contains more PhosphorusPhosphorus	+1220%
Contains more SeleniumSelenium	+5600%

Contains less SodiumSodium

-99.7%

~equal in Potassium ~191mg

~equal in Manganese ~0.718mg

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

Grape

Contains more Vitamin EVitamin E	+278.9%
Contains more Vitamin B1Vitamin B1	+120.7%
Contains more Vitamin B2Vitamin B2	+366.7%
Contains more Vitamin B3Vitamin B3	+852.7%
Contains more Vitamin B5Vitamin B5	+1487.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+1075%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+66.7%
Contains more Vitamin B6Vitamin B6	+115.7%
Contains more Vitamin KVitamin K	+508.3%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	4.01mg	0.29mg	47%
Copper	0.463mg	0.04mg	47%
Polyunsaturated fat	4.153g	0.102g	27%
Sodium	580mg	2mg	25%
Fats	14.2g	0.35g	21%
Carbs	72.7g	17.15g	19%
Saturated fat	4.241g	0.114g	19%
Calories	433kcal	67kcal	18%
Phosphorus	132mg	10mg	17%
Vitamin B2	0.266mg	0.057mg	16%
Vitamin B3	2.858mg	0.3mg	16%
Protein	6.6g	0.63g	12%
Monounsaturated fat	4.865g	0.014g	12%
Magnesium	53mg	5mg	11%
Folate	47µg	4µg	11%
Fiber	3.4g	0.9g	10%
Zinc	1.09mg	0.04mg	10%
Selenium	5.7µg	0.1µg	10%
Vitamin K	2.4µg	14.6µg	10%
Vitamin B1	0.203mg	0.092mg	9%
Vitamin B5	0.381mg	0.024mg	7%
Vitamin B6	0.051mg	0.11mg	5%
Vitamin C	0mg	4mg	4%
Vitamin E	0.72mg	0.19mg	4%
Vitamin B12	0.09µg	0µg	4%
Caffeine	10mg	0mg	3%
Calcium	31mg	14mg	2%
Choline	14.3mg	5.6mg	2%
Cholesterol	2mg	0mg	1%
Potassium	210mg	191mg	1%
Manganese	0.696mg	0.718mg	1%
Protein per 100 calories	1.5g	0.94g	N/A
Calories per 10 g protein	656kcal	1063kcal	N/A
Weight per 100 calories	23g	149g	N/A
Unsaturated / Saturated Fat ratio	2.1	1	N/A
Net carbs	69.3g	16.25g	N/A
Sugar	37.43g	16.25g	N/A
Vitamin A	3µg	5µg	0%
Tryptophan	0.096mg	0.003mg	0%
Threonine	0.22mg	0.017mg	0%
Isoleucine	0.261mg	0.005mg	0%
Leucine	0.447mg	0.013mg	0%
Lysine	0.281mg	0.014mg	0%
Methionine	0.105mg	0.021mg	0%
Phenylalanine	0.308mg	0.013mg	0%
Valine	0.323mg	0.017mg	0%
Histidine	0.128mg	0.023mg	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A