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  6. Wafer vs. Kiwifruit

Wafer vs. Kiwifruit — In-Depth Nutrition Comparison

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A recap on differences between Wafer and Kiwifruit

  • Wafer is higher in Iron, Copper, Manganese, Vitamin B2, Vitamin B3, and Vitamin B1, yet Kiwifruit is higher in Vitamin C, and Vitamin K.
  • Kiwifruit covers your daily Vitamin C needs 103% more than Wafer.
  • Wafer contains 193 times more Sodium than Kiwifruit. While Wafer contains 580mg of Sodium, Kiwifruit contains only 3mg.

Food varieties used in this article are Cookies, chocolate wafers and Kiwifruit, green, raw.

Infographic

Wafer vs Kiwifruit 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
7
:
3
Kiwifruit
Kiwifruit
Contains more Iron +1193.5%
Contains more Magnesium +211.8%
Contains more Phosphorus +288.2%
Contains more Zinc +678.6%
Contains more Copper +256.2%
Contains more Manganese +610.2%
Contains more Selenium +2750%
Contains more Potassium +48.6%
Contains less Sodium -99.5%
Equal in Calcium - 34
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Kiwifruit
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 12% 13% 15% 28% 1% 4% 44% 13% 2%
Contains more Iron +1193.5%
Contains more Magnesium +211.8%
Contains more Phosphorus +288.2%
Contains more Zinc +678.6%
Contains more Copper +256.2%
Contains more Manganese +610.2%
Contains more Selenium +2750%
Contains more Potassium +48.6%
Contains less Sodium -99.5%
Equal in Calcium - 34

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
6
:
5
Kiwifruit
Kiwifruit
Contains more Vitamin B1 +651.9%
Contains more Vitamin B2 +964%
Contains more Vitamin B3 +738.1%
Contains more Vitamin B5 +108.2%
Contains more Folate +88%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +770%
Contains more Vitamin E +102.8%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +23.5%
Contains more Vitamin K +1579.2%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Kiwifruit
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 30% 0% 309% 7% 6% 7% 11% 15% 19% 0% 101%
Contains more Vitamin B1 +651.9%
Contains more Vitamin B2 +964%
Contains more Vitamin B3 +738.1%
Contains more Vitamin B5 +108.2%
Contains more Folate +88%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +770%
Contains more Vitamin E +102.8%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +23.5%
Contains more Vitamin K +1579.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
4
:
1
Kiwifruit
Kiwifruit
Contains more Protein +478.9%
Contains more Fats +2630.8%
Contains more Carbs +395.9%
Contains more Other +227.9%
Contains more Water +1746%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Kiwifruit
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more Protein +478.9%
Contains more Fats +2630.8%
Contains more Carbs +395.9%
Contains more Other +227.9%
Contains more Water +1746%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Kiwifruit
Kiwifruit
Contains more Monounsaturated Fat +10251.1%
Contains more Polyunsaturated fat +1347%
Contains less Saturated Fat -99.3%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Kiwifruit
8% 13% 79%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.047 g
Polyunsaturated fat: 0.287 g
Contains more Monounsaturated Fat +10251.1%
Contains more Polyunsaturated fat +1347%
Contains less Saturated Fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Kiwifruit Opinion
Net carbs 69.3g 11.66g Wafer
Protein 6.6g 1.14g Wafer
Fats 14.2g 0.52g Wafer
Carbs 72.7g 14.66g Wafer
Calories 433kcal 61kcal Wafer
Fructose 4.35g Kiwifruit
Sugar 37.43g 8.99g Kiwifruit
Fiber 3.4g 3g Wafer
Calcium 31mg 34mg Kiwifruit
Iron 4.01mg 0.31mg Wafer
Magnesium 53mg 17mg Wafer
Phosphorus 132mg 34mg Wafer
Potassium 210mg 312mg Kiwifruit
Sodium 580mg 3mg Kiwifruit
Zinc 1.09mg 0.14mg Wafer
Copper 0.463mg 0.13mg Wafer
Manganese 0.696mg 0.098mg Wafer
Selenium 5.7µg 0.2µg Wafer
Vitamin A 10IU 87IU Kiwifruit
Vitamin A RAE 3µg 4µg Kiwifruit
Vitamin E 0.72mg 1.46mg Kiwifruit
Vitamin C 0mg 92.7mg Kiwifruit
Vitamin B1 0.203mg 0.027mg Wafer
Vitamin B2 0.266mg 0.025mg Wafer
Vitamin B3 2.858mg 0.341mg Wafer
Vitamin B5 0.381mg 0.183mg Wafer
Vitamin B6 0.051mg 0.063mg Kiwifruit
Folate 47µg 25µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 40.3µg Kiwifruit
Tryptophan 0.096mg 0.015mg Wafer
Threonine 0.22mg 0.047mg Wafer
Isoleucine 0.261mg 0.051mg Wafer
Leucine 0.447mg 0.066mg Wafer
Lysine 0.281mg 0.061mg Wafer
Methionine 0.105mg 0.024mg Wafer
Phenylalanine 0.308mg 0.044mg Wafer
Valine 0.323mg 0.057mg Wafer
Histidine 0.128mg 0.027mg Wafer
Cholesterol 2mg 0mg Kiwifruit
Saturated Fat 4.241g 0.029g Kiwifruit
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.047g Wafer
Polyunsaturated fat 4.153g 0.287g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Kiwifruit
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Wafer
42%
Kiwifruit
Minerals Daily Need Coverage Score
65%
Wafer
14%
Kiwifruit

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.5)
Which food is lower in Sugar?
Kiwifruit
Kiwifruit is lower in Sugar (difference - 28.44g)
Which food contains less Sodium?
Kiwifruit
Kiwifruit contains less Sodium (difference - 577mg)
Which food is lower in Cholesterol?
Kiwifruit
Kiwifruit is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Kiwifruit
Kiwifruit is lower in Saturated Fat (difference - 4.212g)
Which food is lower in glycemic index?
Kiwifruit
Kiwifruit is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kiwifruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.