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  6. Wafer vs. Grape leaves

Wafer vs. Grape leaves — In-Depth Nutrition Comparison

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Differences between wafer and grape leaves

  • Wafer has more iron and vitamin B1, while grape leaves have more vitamin A, manganese, vitamin K, calcium, fiber, and vitamin B6.
  • Grape leaves' daily need coverage for vitamin A is 550% higher.
  • Grape leaves contain 64 times less sodium than wafer. Wafer contains 580mg of sodium, while grape leaves contain 9mg.

The food types used in this comparison are Cookies, chocolate wafers and Grape leaves, raw.

Infographic

Wafer vs Grape leaves 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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more IronIron +52.5%
Contains more CopperCopper +11.6%
Contains more ZincZinc +62.7%
Contains more PhosphorusPhosphorus +45.1%
Contains more SeleniumSelenium +533.3%
Contains more MagnesiumMagnesium +79.2%
Contains more CalciumCalcium +1071%
Contains more PotassiumPotassium +29.5%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +310.2%

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.
Wafer
Wafer
5
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%
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +407.5%
Contains more Vitamin B3Vitamin B3 +21%
Contains more Vitamin B5Vitamin B5 +64.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +11.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +45766.7%
Contains more Vitamin EVitamin E +177.8%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B6Vitamin B6 +684.3%
Contains more Vitamin KVitamin K +4425%
Contains more FolateFolate +76.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Grape leaves DV% diff.
Vitamin A 3µg 1376µg 153%
Manganese 0.696mg 2.855mg 94%
Vitamin K 2.4µg 108.6µg 89%
Calcium 31mg 363mg 33%
Fiber 3.4g 11g 30%
Vitamin B6 0.051mg 0.4mg 27%
Sodium 580mg 9mg 25%
Polyunsaturated fat 4.153g 1.065g 21%
Fats 14.2g 2.12g 19%
Carbs 72.7g 17.31g 18%
Saturated fat 4.241g 0.336g 18%
Calories 433kcal 93kcal 17%
Iron 4.01mg 2.63mg 17%
Vitamin B1 0.203mg 0.04mg 14%
Monounsaturated fat 4.865g 0.081g 12%
Vitamin C 0mg 11.1mg 12%
Magnesium 53mg 95mg 10%
Folate 47µg 83µg 9%
Selenium 5.7µg 0.9µg 9%
Vitamin E 0.72mg 2mg 9%
Vitamin B2 0.266mg 0.354mg 7%
Phosphorus 132mg 91mg 6%
Copper 0.463mg 0.415mg 5%
Zinc 1.09mg 0.67mg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Vitamin B3 2.858mg 2.362mg 3%
Vitamin B5 0.381mg 0.231mg 3%
Potassium 210mg 272mg 2%
Protein 6.6g 5.6g 2%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 6.31g N/A
Sugar 37.43g 6.3g N/A
Choline 14.3mg 12.8mg 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +17.9%
Contains more FatsFats +569.8%
Contains more CarbsCarbs +320%
Contains more OtherOther +21.2%
Contains more WaterWater +1529.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +5906.2%
Contains more Poly. FatPolyunsaturated fat +290%
Contains less Sat. FatSaturated fat -92.1%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.