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Wafer vs. Fruit preserves — In-Depth Nutrition Comparison

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The main differences between wafer and fruit preserves

  • Wafer is richer than fruit preserves in iron, copper, manganese, vitamin B3, phosphorus, vitamin B1, vitamin B2, and magnesium.
  • Daily need coverage for iron for wafer is 44% higher.
  • Wafer contains 424 times more saturated fat than fruit preserves. Wafer contains 4.241g of saturated fat, while fruit preserves contain 0.01g.

Food types used in this article are Cookies, chocolate wafers and Jams and preserves.

Infographic

Wafer vs Fruit preserves 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
9
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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +1225%
Contains more CalciumCalcium +55%
Contains more PotassiumPotassium +172.7%
Contains more IronIron +718.4%
Contains more CopperCopper +363%
Contains more ZincZinc +1716.7%
Contains more PhosphorusPhosphorus +594.7%
Contains more ManganeseManganese +1640%
Contains more SeleniumSelenium +185%
Contains less SodiumSodium -94.5%

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
11
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +500%
Contains more Vitamin B1Vitamin B1 +1168.8%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +7838.9%
Contains more Vitamin B5Vitamin B5 +1805%
Contains more Vitamin B6Vitamin B6 +155%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +327.3%
Contains more CholineCholine +40.2%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +1683.8%
Contains more FatsFats +20185.7%
Contains more OtherOther +769.6%
Contains more WaterWater +577.1%
~equal in Carbs ~68.86g

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Mono. FatMonounsaturated fat +12702.6%
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Fruit preserves
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Wafer Fruit preserves DV% diff.
Iron 4.01mg 0.49mg 44%
Copper 0.463mg 0.1mg 40%
Manganese 0.696mg 0.04mg 29%
Polyunsaturated fat 4.153g 0g 28%
Sodium 580mg 32mg 24%
Fats 14.2g 0.07g 22%
Saturated fat 4.241g 0.01g 19%
Vitamin B3 2.858mg 0.036mg 18%
Phosphorus 132mg 19mg 16%
Vitamin B1 0.203mg 0.016mg 16%
Vitamin B2 0.266mg 0.076mg 15%
Protein 6.6g 0.37g 12%
Magnesium 53mg 4mg 12%
Monounsaturated fat 4.865g 0.038g 12%
Vitamin C 0mg 8.8mg 10%
Folate 47µg 11µg 9%
Fiber 3.4g 1.1g 9%
Zinc 1.09mg 0.06mg 9%
Calories 433kcal 278kcal 8%
Selenium 5.7µg 2µg 7%
Vitamin B5 0.381mg 0.02mg 7%
Vitamin E 0.72mg 0.12mg 4%
Potassium 210mg 77mg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Vitamin B6 0.051mg 0.02mg 2%
Vitamin K 2.4µg 0µg 2%
Carbs 72.7g 68.86g 1%
Calcium 31mg 20mg 1%
Choline 14.3mg 10.2mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 67.76g N/A
Sugar 37.43g 48.5g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.008mg 0%
Threonine 0.22mg 0.023mg 0%
Isoleucine 0.261mg 0.017mg 0%
Leucine 0.447mg 0.037mg 0%
Lysine 0.281mg 0.03mg 0%
Methionine 0.105mg 0.001mg 0%
Phenylalanine 0.308mg 0.021mg 0%
Valine 0.323mg 0.021mg 0%
Histidine 0.128mg 0.014mg 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 Fruit preserves
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
6%
Fruit preserves
Minerals Daily Need Coverage Score
65%
Wafer
10%
Fruit preserves

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Wafer
Wafer is lower in Sugar (difference - 11.07g)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruit preserves
Fruit preserves is lower in Cholesterol (difference - 2mg)
Which food contains less Sodium?
Fruit preserves
Fruit preserves contains less Sodium (difference - 548mg)
Which food is lower in Saturated fat?
Fruit preserves
Fruit preserves is lower in Saturated fat (difference - 4.231g)
Which food is lower in glycemic index?
Fruit preserves
Fruit preserves is lower in glycemic index (difference - 10)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fruit preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.