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Wafer vs. Mulberry — In-Depth Nutrition Comparison

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What are the differences between wafer and mulberries?

  • Wafer is higher in copper, iron, vitamin B1, vitamin B3, phosphorus, vitamin B2, and folate, yet mulberries are higher in vitamin C.
  • Wafer's daily need coverage for copper is 45% more.
  • Wafer has 157 times more saturated fat than mulberries. While wafer has 4.241g of saturated fat, mulberries have only 0.027g.
  • The glycemic index of mulberries is lower.

We used Cookies, chocolate wafers and Mulberries, raw types in this article.

Infographic

Wafer vs Mulberry 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
7
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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +194.4%
Contains more IronIron +116.8%
Contains more CopperCopper +671.7%
Contains more ZincZinc +808.3%
Contains more PhosphorusPhosphorus +247.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +850%
Contains more CalciumCalcium +25.8%
Contains less SodiumSodium -98.3%
~equal in Potassium ~194mg

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
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 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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B2Vitamin B2 +163.4%
Contains more Vitamin B3Vitamin B3 +361%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +683.3%
Contains more CholineCholine +16.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +20.8%
Contains more Vitamin KVitamin K +225%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.05mg

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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +358.3%
Contains more FatsFats +3541%
Contains more CarbsCarbs +641.8%
Contains more OtherOther +189.9%
Contains more WaterWater +1848.4%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +11765.9%
Contains more Poly. FatPolyunsaturated fat +1906.3%
Contains less Sat. FatSaturated fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Mulberry
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 Mulberry DV% diff.
Copper 0.463mg 0.06mg 45%
Vitamin C 0mg 36.4mg 40%
Manganese 0.696mg 30%
Iron 4.01mg 1.85mg 27%
Polyunsaturated fat 4.153g 0.207g 26%
Sodium 580mg 10mg 25%
Fats 14.2g 0.39g 21%
Carbs 72.7g 9.8g 21%
Calories 433kcal 43kcal 20%
Saturated fat 4.241g 0.027g 19%
Vitamin B1 0.203mg 0.029mg 15%
Vitamin B3 2.858mg 0.62mg 14%
Phosphorus 132mg 38mg 13%
Vitamin B2 0.266mg 0.101mg 13%
Monounsaturated fat 4.865g 0.041g 12%
Folate 47µg 6µg 10%
Protein 6.6g 1.44g 10%
Zinc 1.09mg 0.12mg 9%
Selenium 5.7µg 0.6µg 9%
Vitamin B5 0.381mg 8%
Magnesium 53mg 18mg 8%
Fiber 3.4g 1.7g 7%
Vitamin K 2.4µg 7.8µg 5%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Calcium 31mg 39mg 1%
Vitamin E 0.72mg 0.87mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 8.1g N/A
Potassium 210mg 194mg 0%
Sugar 37.43g 8.1g N/A
Vitamin A 3µg 1µg 0%
Vitamin B6 0.051mg 0.05mg 0%
Choline 14.3mg 12.3mg 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 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 Mulberry
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
17%
Mulberry
Minerals Daily Need Coverage Score
65%
Wafer
16%
Mulberry

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?
Mulberry
Mulberry is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Mulberry
Mulberry is lower in Sugar (difference - 29.33g)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 570mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 4.214g)
Which food is lower in glycemic index?
Mulberry
Mulberry is lower in glycemic index (difference - 36)

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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.