Wafer vs. Longan — In-Depth Nutrition Comparison
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How are wafer and longan different?
- Wafer is higher in iron, copper, manganese, vitamin B3, phosphorus, vitamin B1, magnesium, and vitamin B2; however, longan is richer in vitamin C.
- Daily need coverage for vitamin C for longan is 93% higher.
- Longan has a lower glycemic index (45) than wafer (61).
Cookies, chocolate wafers and Longans, raw are the varieties used in this article.
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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 | +430% |
| Contains more CalciumCalcium | +3000% |
| Contains more IronIron | +2984.6% |
| Contains more CopperCopper | +174% |
| Contains more ZincZinc | +2080% |
| Contains more PhosphorusPhosphorus | +528.6% |
| Contains more ManganeseManganese | +1238.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +26.7% |
| Contains less SodiumSodium | -100% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +554.8% |
| Contains more Vitamin B2Vitamin B2 | +90% |
| Contains more Vitamin B3Vitamin B3 | +852.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 84mg | 93% |
| Iron | 4.01mg | 0.13mg | 49% |
| Copper | 0.463mg | 0.169mg | 33% |
| Manganese | 0.696mg | 0.052mg | 28% |
| Polyunsaturated fat | 4.153g | 28% | |
| Sodium | 580mg | 0mg | 25% |
| Fats | 14.2g | 0.1g | 22% |
| Calories | 433kcal | 60kcal | 19% |
| Saturated fat | 4.241g | 19% | |
| Carbs | 72.7g | 15.14g | 19% |
| Vitamin B3 | 2.858mg | 0.3mg | 16% |
| Phosphorus | 132mg | 21mg | 16% |
| Vitamin B1 | 0.203mg | 0.031mg | 14% |
| Monounsaturated fat | 4.865g | 12% | |
| Folate | 47µg | 12% | |
| Protein | 6.6g | 1.31g | 11% |
| Selenium | 5.7µg | 10% | |
| Vitamin B2 | 0.266mg | 0.14mg | 10% |
| Magnesium | 53mg | 10mg | 10% |
| Zinc | 1.09mg | 0.05mg | 9% |
| Fiber | 3.4g | 1.1g | 9% |
| Vitamin B5 | 0.381mg | 8% | |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B6 | 0.051mg | 4% | |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 3% | |
| Calcium | 31mg | 1mg | 3% |
| Choline | 14.3mg | 3% | |
| Potassium | 210mg | 266mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 14.04g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0.034mg | 0% |
| Isoleucine | 0.261mg | 0.026mg | 0% |
| Leucine | 0.447mg | 0.054mg | 0% |
| Lysine | 0.281mg | 0.046mg | 0% |
| Methionine | 0.105mg | 0.013mg | 0% |
| Phenylalanine | 0.308mg | 0.03mg | 0% |
| Valine | 0.323mg | 0.058mg | 0% |
| Histidine | 0.128mg | 0.012mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +403.8% |
| Contains more FatsFats | +14100% |
| Contains more CarbsCarbs | +380.2% |
| Contains more OtherOther | +185.7% |
| Contains more WaterWater | +1738.9% |
