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Wafer vs. Mandarin orange — In-Depth Nutrition Comparison

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A recap on differences between wafer and mandarin oranges

  • Wafer is higher in iron, copper, manganese, vitamin B2, phosphorus, and vitamin B3, yet mandarin oranges are higher in vitamin C and vitamin A.
  • Wafer covers your daily iron needs 48% more than mandarin oranges.
  • Wafer contains 290 times more sodium than mandarin oranges. While wafer contains 580mg of sodium, mandarin oranges contain only 2mg.
  • The glycemic index of mandarin oranges is lower.

Food varieties used in this article are Cookies, chocolate wafers and Tangerines, (mandarin oranges), raw.

Infographic

Wafer vs Mandarin orange 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
8
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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +341.7%
Contains more PotassiumPotassium +26.5%
Contains more IronIron +2573.3%
Contains more CopperCopper +1002.4%
Contains more ZincZinc +1457.1%
Contains more PhosphorusPhosphorus +560%
Contains more ManganeseManganese +1684.6%
Contains more SeleniumSelenium +5600%
Contains more CalciumCalcium +19.4%
Contains less SodiumSodium -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.
Wafer
9
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +638.9%
Contains more Vitamin B3Vitamin B3 +660.1%
Contains more Vitamin B5Vitamin B5 +76.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +193.8%
Contains more CholineCholine +40.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1033.3%
Contains more Vitamin B6Vitamin B6 +52.9%
~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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +714.8%
Contains more FatsFats +4480.6%
Contains more CarbsCarbs +445%
Contains more OtherOther +440.5%
Contains more WaterWater +1792.7%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +8008.3%
Contains more Poly. FatPolyunsaturated fat +6289.2%
Contains less Sat. FatSaturated fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Mandarin orange DV% diff.
Iron 4.01mg 0.15mg 48%
Copper 0.463mg 0.042mg 47%
Vitamin C 0mg 26.7mg 30%
Manganese 0.696mg 0.039mg 29%
Polyunsaturated fat 4.153g 0.065g 27%
Sodium 580mg 2mg 25%
Fats 14.2g 0.31g 21%
Carbs 72.7g 13.34g 20%
Calories 433kcal 53kcal 19%
Saturated fat 4.241g 0.039g 19%
Vitamin B2 0.266mg 0.036mg 18%
Phosphorus 132mg 20mg 16%
Vitamin B3 2.858mg 0.376mg 16%
Vitamin B1 0.203mg 0.058mg 12%
Monounsaturated fat 4.865g 0.06g 12%
Protein 6.6g 0.81g 12%
Selenium 5.7µg 0.1µg 10%
Magnesium 53mg 12mg 10%
Zinc 1.09mg 0.07mg 9%
Folate 47µg 16µg 8%
Fiber 3.4g 1.8g 6%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Fructose 2.4g 3%
Vitamin A 3µg 34µg 3%
Vitamin E 0.72mg 0.2mg 3%
Vitamin B5 0.381mg 0.216mg 3%
Vitamin B6 0.051mg 0.078mg 2%
Vitamin K 2.4µg 0µg 2%
Choline 14.3mg 10.2mg 1%
Cholesterol 2mg 0mg 1%
Calcium 31mg 37mg 1%
Potassium 210mg 166mg 1%
Net carbs 69.3g 11.54g N/A
Sugar 37.43g 10.58g N/A
Tryptophan 0.096mg 0.002mg 0%
Threonine 0.22mg 0.016mg 0%
Isoleucine 0.261mg 0.017mg 0%
Leucine 0.447mg 0.028mg 0%
Lysine 0.281mg 0.032mg 0%
Methionine 0.105mg 0.002mg 0%
Phenylalanine 0.308mg 0.018mg 0%
Valine 0.323mg 0.021mg 0%
Histidine 0.128mg 0.011mg 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 Mandarin orange
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
14%
Mandarin orange
Minerals Daily Need Coverage Score
65%
Wafer
7%
Mandarin orange

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.4)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Mandarin orange
Mandarin orange is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Mandarin orange
Mandarin orange is lower in Sugar (difference - 26.85g)
Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 578mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 4.202g)
Which food is lower in glycemic index?
Mandarin orange
Mandarin orange is lower in glycemic index (difference - 14)

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.