Wafer vs. Nori — In-Depth Nutrition Comparison
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Summary of differences between wafer and nori
- Wafer has more iron, copper, and fiber; however, nori is higher in vitamin A, vitamin C, folate, vitamin B2, and manganese.
- Nori covers your daily need for vitamin A, 104% more than wafer.
- Wafer has 70 times more saturated fat than nori. While wafer has 4.241g of saturated fat, nori has only 0.061g.
These are the specific foods used in this comparison Cookies, chocolate wafers and Seaweed, laver, 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 | +2550% |
| Contains more IronIron | +122.8% |
| Contains more CopperCopper | +75.4% |
| Contains more PhosphorusPhosphorus | +127.6% |
| Contains more SeleniumSelenium | +714.3% |
| Contains more CalciumCalcium | +125.8% |
| Contains more PotassiumPotassium | +69.5% |
| Contains less SodiumSodium | -91.7% |
| Contains more ManganeseManganese | +42% |
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 | +107.1% |
| Contains more Vitamin B3Vitamin B3 | +94.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +37.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +8566.7% |
| Contains more Vitamin EVitamin E | +38.9% |
| Contains more Vitamin B2Vitamin B2 | +67.7% |
| Contains more Vitamin B5Vitamin B5 | +36.7% |
| Contains more Vitamin B6Vitamin B6 | +211.8% |
| Contains more Vitamin KVitamin K | +66.7% |
| Contains more FolateFolate | +210.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 39mg | 43% |
| Vitamin A | 3µg | 260µg | 29% |
| Iron | 4.01mg | 1.8mg | 28% |
| Polyunsaturated fat | 4.153g | 0.11g | 27% |
| Folate | 47µg | 146µg | 25% |
| Carbs | 72.7g | 5.11g | 23% |
| Sodium | 580mg | 48mg | 23% |
| Copper | 0.463mg | 0.264mg | 22% |
| Fats | 14.2g | 0.28g | 21% |
| Calories | 433kcal | 35kcal | 20% |
| Saturated fat | 4.241g | 0.061g | 19% |
| Vitamin B2 | 0.266mg | 0.446mg | 14% |
| Manganese | 0.696mg | 0.988mg | 13% |
| Fiber | 3.4g | 0.3g | 12% |
| Monounsaturated fat | 4.865g | 0.025g | 12% |
| Magnesium | 53mg | 2mg | 12% |
| Phosphorus | 132mg | 58mg | 11% |
| Selenium | 5.7µg | 0.7µg | 9% |
| Vitamin B1 | 0.203mg | 0.098mg | 9% |
| Vitamin B3 | 2.858mg | 1.47mg | 9% |
| Vitamin B6 | 0.051mg | 0.159mg | 8% |
| Potassium | 210mg | 356mg | 4% |
| Calcium | 31mg | 70mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B5 | 0.381mg | 0.521mg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin E | 0.72mg | 1mg | 2% |
| Protein | 6.6g | 5.81g | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Choline | 14.3mg | 10.4mg | 1% |
| Vitamin K | 2.4µg | 4µg | 1% |
| Net carbs | 69.3g | 4.81g | N/A |
| Sugar | 37.43g | 0.49g | N/A |
| Zinc | 1.09mg | 1.05mg | 0% |
| Tryptophan | 0.096mg | 0.043mg | 0% |
| Threonine | 0.22mg | 0.232mg | 0% |
| Isoleucine | 0.261mg | 0.259mg | 0% |
| Leucine | 0.447mg | 0.501mg | 0% |
| Lysine | 0.281mg | 0.222mg | 0% |
| Methionine | 0.105mg | 0.145mg | 0% |
| Phenylalanine | 0.308mg | 0.273mg | 0% |
| Valine | 0.323mg | 0.402mg | 0% |
| Histidine | 0.128mg | 0.14mg | 0% |
| Omega-3 - EPA | 0.003g | 0.08g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13.6% |
| Contains more FatsFats | +4971.4% |
| Contains more CarbsCarbs | +1322.7% |
| Contains more WaterWater | +1789.6% |
| Contains more OtherOther | +88.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +19360% |
| Contains more Poly. FatPolyunsaturated fat | +3675.5% |
| Contains less Sat. FatSaturated fat | -98.6% |
