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Wafer vs. Brazil nut — In-Depth Nutrition Comparison

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A recap on differences between wafer and brazil nut

  • Brazil nut is higher than wafer in selenium, copper, phosphorus, magnesium, vitamin B1, vitamin E, zinc, and manganese.
  • Brazil nut covers your daily selenium needs 3475% more than wafer.
  • Wafer contains 193 times more sodium than brazil nut. While wafer contains 580mg of sodium, brazil nut contains only 3mg.
  • The glycemic index of brazil nut is lower.

Food varieties used in this article are Cookies, chocolate wafers and Nuts, brazilnuts, dried, unblanched.

Infographic

Wafer vs Brazil nut 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
1
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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more IronIron +65%
Contains more MagnesiumMagnesium +609.4%
Contains more CalciumCalcium +416.1%
Contains more PotassiumPotassium +213.8%
Contains more CopperCopper +276.5%
Contains more ZincZinc +272.5%
Contains more PhosphorusPhosphorus +449.2%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +75.7%
Contains more SeleniumSelenium +33531.6%

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
7
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +660%
Contains more Vitamin B3Vitamin B3 +868.8%
Contains more Vitamin B5Vitamin B5 +107.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +113.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +684.7%
Contains more Vitamin B1Vitamin B1 +203.9%
Contains more Vitamin B6Vitamin B6 +98%
Contains more CholineCholine +101.4%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +519.3%
Contains more WaterWater +31.6%
Contains more ProteinProtein +117%
Contains more FatsFats +372.5%
Contains more OtherOther +71%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
1
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -73.7%
Contains more Mono. FatMonounsaturated fat +390.8%
Contains more Poly. FatPolyunsaturated fat +487.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Brazil nut DV% diff.
Selenium 5.7µg 1917µg 3475%
Copper 0.463mg 1.743mg 142%
Polyunsaturated fat 4.153g 24.399g 135%
Phosphorus 132mg 725mg 85%
Fats 14.2g 67.1g 81%
Magnesium 53mg 376mg 77%
Saturated fat 4.241g 16.134g 54%
Monounsaturated fat 4.865g 23.879g 48%
Vitamin B1 0.203mg 0.617mg 35%
Vitamin E 0.72mg 5.65mg 33%
Zinc 1.09mg 4.06mg 27%
Sodium 580mg 3mg 25%
Manganese 0.696mg 1.223mg 23%
Iron 4.01mg 2.43mg 20%
Carbs 72.7g 11.74g 20%
Vitamin B2 0.266mg 0.035mg 18%
Fiber 3.4g 7.5g 16%
Vitamin B3 2.858mg 0.295mg 16%
Protein 6.6g 14.32g 15%
Potassium 210mg 659mg 13%
Calcium 31mg 160mg 13%
Calories 433kcal 659kcal 11%
Folate 47µg 22µg 6%
Vitamin B5 0.381mg 0.184mg 4%
Vitamin B6 0.051mg 0.101mg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Choline 14.3mg 28.8mg 3%
Vitamin K 2.4µg 0µg 2%
Cholesterol 2mg 0mg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 69.3g 4.24g N/A
Sugar 37.43g 2.33g N/A
Starch 0.25g 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.135mg 0%
Threonine 0.22mg 0.365mg 0%
Isoleucine 0.261mg 0.518mg 0%
Leucine 0.447mg 1.19mg 0%
Lysine 0.281mg 0.49mg 0%
Methionine 0.105mg 1.124mg 0%
Phenylalanine 0.308mg 0.639mg 0%
Valine 0.323mg 0.76mg 0%
Histidine 0.128mg 0.409mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Brazil nut
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
27%
Brazil nut
Minerals Daily Need Coverage Score
65%
Wafer
1208%
Brazil nut

Comparison summary

Which food is lower in Saturated fat?
Wafer
Wafer is lower in Saturated fat (difference - 11.893g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $3.4)
Which food is lower in Cholesterol?
Brazil nut
Brazil nut is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Brazil nut
Brazil nut is lower in Sugar (difference - 35.1g)
Which food contains less Sodium?
Brazil nut
Brazil nut contains less Sodium (difference - 577mg)
Which food is lower in glycemic index?
Brazil nut
Brazil nut is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Brazil nut
Brazil nut is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.