Wafer vs. Jackfruit — In-Depth Nutrition Comparison
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Differences between Wafer and Jackfruit
- Wafer has more Iron, Copper, Manganese, Vitamin B2, Phosphorus, and Vitamin B3, while Jackfruit has more Vitamin B6, and Vitamin C.
- Wafer's daily need coverage for Iron is 47% higher.
- Jackfruit contains 290 times less Sodium than Wafer. Wafer contains 580mg of Sodium, while Jackfruit contains 2mg.
The food types used in this comparison are Cookies, chocolate wafers and Jackfruit, raw.
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.
Contains
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Calcium
+29.2%
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Iron
+1643.5%
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Magnesium
+82.8%
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Phosphorus
+528.6%
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Zinc
+738.5%
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Copper
+509.2%
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Manganese
+1518.6%
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Potassium
+113.3%
Contains
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Sodium
-99.7%
Contains
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Calcium
+29.2%
Contains
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Iron
+1643.5%
Contains
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Magnesium
+82.8%
Contains
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Phosphorus
+528.6%
Contains
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Zinc
+738.5%
Contains
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Copper
+509.2%
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Manganese
+1518.6%
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Potassium
+113.3%
Contains
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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.
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Contains
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Vitamin E
+111.8%
Contains
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Vitamin B1
+93.3%
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Vitamin B2
+383.6%
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Vitamin B3
+210.7%
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Vitamin B5
+62.1%
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Folate
+95.8%
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Vitamin B12
+∞%
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Vitamin A
+1000%
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Vitamin C
+∞%
Contains
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Vitamin B6
+545.1%
Contains
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Vitamin E
+111.8%
Contains
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Vitamin B1
+93.3%
Contains
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Vitamin B2
+383.6%
Contains
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Vitamin B3
+210.7%
Contains
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Vitamin B5
+62.1%
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Folate
+95.8%
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Vitamin B12
+∞%
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Vitamin A
+1000%
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Vitamin C
+∞%
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Vitamin B6
+545.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+283.7%
Contains
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Fats
+2118.8%
Contains
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Carbs
+212.7%
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Other
+115.1%
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Water
+1532.4%
Contains
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Protein
+283.7%
Contains
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Fats
+2118.8%
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Carbs
+212.7%
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Other
+115.1%
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Water
+1532.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+3038.7%
Contains
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Polyunsaturated fat
+4318.1%
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Saturated Fat
-95.4%
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Monounsaturated Fat
+3038.7%
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Polyunsaturated fat
+4318.1%
Contains
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Saturated Fat
-95.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 69.3g | 21.75g |
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| Protein | 6.6g | 1.72g |
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| Fats | 14.2g | 0.64g |
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| Carbs | 72.7g | 23.25g |
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| Calories | 433kcal | 95kcal |
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| Starch | 1.47g |
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| Fructose | 9.19g |
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| Sugar | 37.43g | 19.08g |
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| Fiber | 3.4g | 1.5g |
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| Calcium | 31mg | 24mg |
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| Iron | 4.01mg | 0.23mg |
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| Magnesium | 53mg | 29mg |
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| Phosphorus | 132mg | 21mg |
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| Potassium | 210mg | 448mg |
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| Sodium | 580mg | 2mg |
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| Zinc | 1.09mg | 0.13mg |
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| Copper | 0.463mg | 0.076mg |
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| Manganese | 0.696mg | 0.043mg |
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| Selenium | 5.7µg |
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| Vitamin A | 10IU | 110IU |
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| Vitamin A RAE | 3µg | 5µg |
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| Vitamin E | 0.72mg | 0.34mg |
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| Vitamin C | 0mg | 13.7mg |
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| Vitamin B1 | 0.203mg | 0.105mg |
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| Vitamin B2 | 0.266mg | 0.055mg |
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| Vitamin B3 | 2.858mg | 0.92mg |
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| Vitamin B5 | 0.381mg | 0.235mg |
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| Vitamin B6 | 0.051mg | 0.329mg |
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| Folate | 47µg | 24µg |
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| Vitamin B12 | 0.09µg | 0µg |
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| Vitamin K | 2.4µg |
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| Tryptophan | 0.096mg | 0.034mg |
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| Threonine | 0.22mg | 0.086mg |
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| Isoleucine | 0.261mg | 0.069mg |
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| Leucine | 0.447mg | 0.103mg |
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| Lysine | 0.281mg | 0.069mg |
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| Methionine | 0.105mg | 0.034mg |
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| Phenylalanine | 0.308mg | 0.052mg |
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| Valine | 0.323mg | 0.086mg |
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| Histidine | 0.128mg | 0.034mg |
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| Cholesterol | 2mg | 0mg |
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| Saturated Fat | 4.241g | 0.195g |
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| Omega-3 - DHA | 0.002g | 0g |
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| Omega-3 - EPA | 0.003g | 0g |
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| Monounsaturated Fat | 4.865g | 0.155g |
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| Polyunsaturated fat | 4.153g | 0.094g |
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| Omega-6 - Linoleic acid | 0.015g |
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| Omega-3 - ALA | 0.079g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
19%
Minerals Daily Need Coverage Score
65%
12%
Comparison summary
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 14)
Which food is cheaper?
Wafer is cheaper (difference - $0.5)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Jackfruit is lower in Sugar (difference - 18.35g)
Which food contains less Sodium?
Jackfruit contains less Sodium (difference - 578mg)
Which food is lower in Cholesterol?
Jackfruit is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Jackfruit is lower in Saturated Fat (difference - 4.046g)