Wafer vs. Kiwi — In-Depth Nutrition Comparison
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A recap on differences between wafer and kiwi
- Wafer is higher in iron, copper, manganese, vitamin B2, vitamin B3, and vitamin B1, yet kiwi is higher in vitamin C and vitamin K.
- Kiwi covers your daily vitamin C needs 103% more than wafer.
- Wafer contains 193 times more sodium than kiwi. While wafer contains 580mg of sodium, kiwi contains only 3mg.
Food varieties used in this article are Cookies, chocolate wafers and Kiwifruit, green, raw.
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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 more MagnesiumMagnesium | +211.8% |
| Contains more IronIron | +1193.5% |
| Contains more CopperCopper | +256.2% |
| Contains more ZincZinc | +678.6% |
| Contains more PhosphorusPhosphorus | +288.2% |
| Contains more ManganeseManganese | +610.2% |
| Contains more SeleniumSelenium | +2750% |
| Contains more PotassiumPotassium | +48.6% |
| Contains less SodiumSodium | -99.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +651.9% |
| Contains more Vitamin B2Vitamin B2 | +964% |
| Contains more Vitamin B3Vitamin B3 | +738.1% |
| Contains more Vitamin B5Vitamin B5 | +108.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +88% |
| Contains more CholineCholine | +83.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +33.3% |
| Contains more Vitamin EVitamin E | +102.8% |
| Contains more Vitamin B6Vitamin B6 | +23.5% |
| Contains more Vitamin KVitamin K | +1579.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 92.7mg | 103% |
| Iron | 4.01mg | 0.31mg | 46% |
| Copper | 0.463mg | 0.13mg | 37% |
| Vitamin K | 2.4µg | 40.3µg | 32% |
| Polyunsaturated fat | 4.153g | 0.287g | 26% |
| Manganese | 0.696mg | 0.098mg | 26% |
| Sodium | 580mg | 3mg | 25% |
| Fats | 14.2g | 0.52g | 21% |
| Calories | 433kcal | 61kcal | 19% |
| Carbs | 72.7g | 14.66g | 19% |
| Saturated fat | 4.241g | 0.029g | 19% |
| Vitamin B2 | 0.266mg | 0.025mg | 19% |
| Vitamin B3 | 2.858mg | 0.341mg | 16% |
| Vitamin B1 | 0.203mg | 0.027mg | 15% |
| Phosphorus | 132mg | 34mg | 14% |
| Monounsaturated fat | 4.865g | 0.047g | 12% |
| Protein | 6.6g | 1.14g | 11% |
| Selenium | 5.7µg | 0.2µg | 10% |
| Zinc | 1.09mg | 0.14mg | 9% |
| Magnesium | 53mg | 17mg | 9% |
| Folate | 47µg | 25µg | 6% |
| Fructose | 4.35g | 5% | |
| Vitamin E | 0.72mg | 1.46mg | 5% |
| Vitamin B5 | 0.381mg | 0.183mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Potassium | 210mg | 312mg | 3% |
| Fiber | 3.4g | 3g | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Choline | 14.3mg | 7.8mg | 1% |
| Vitamin B6 | 0.051mg | 0.063mg | 1% |
| Net carbs | 69.3g | 11.66g | N/A |
| Calcium | 31mg | 34mg | 0% |
| Sugar | 37.43g | 8.99g | N/A |
| Vitamin A | 3µg | 4µg | 0% |
| Tryptophan | 0.096mg | 0.015mg | 0% |
| Threonine | 0.22mg | 0.047mg | 0% |
| Isoleucine | 0.261mg | 0.051mg | 0% |
| Leucine | 0.447mg | 0.066mg | 0% |
| Lysine | 0.281mg | 0.061mg | 0% |
| Methionine | 0.105mg | 0.024mg | 0% |
| Phenylalanine | 0.308mg | 0.044mg | 0% |
| Valine | 0.323mg | 0.057mg | 0% |
| Histidine | 0.128mg | 0.027mg | 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
| Contains more ProteinProtein | +478.9% |
| Contains more FatsFats | +2630.8% |
| Contains more CarbsCarbs | +395.9% |
| Contains more OtherOther | +227.9% |
| Contains more WaterWater | +1746% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +10251.1% |
| Contains more Poly. FatPolyunsaturated fat | +1347% |
| Contains less Sat. FatSaturated fat | -99.3% |
