Wafer vs. Macadamia — In-Depth Nutrition Comparison
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How are wafer and macadamia different?
- Wafer is richer in folate and vitamin B2, while macadamia is higher in manganese, vitamin B1, copper, fiber, magnesium, and vitamin B6.
- Macadamia covers your daily need for manganese, 149% more than wafer.
- Wafer contains 116 times more sodium than macadamia. Wafer contains 580mg of sodium, while macadamia contains 5mg.
- Wafer has a higher glycemic index (61) than macadamia (10).
Cookies, chocolate wafers and Nuts, macadamia nuts, raw types were 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 SeleniumSelenium | +58.3% |
| Contains more MagnesiumMagnesium | +145.3% |
| Contains more CalciumCalcium | +174.2% |
| Contains more PotassiumPotassium | +75.2% |
| Contains more CopperCopper | +63.3% |
| Contains more ZincZinc | +19.3% |
| Contains more PhosphorusPhosphorus | +42.4% |
| Contains less SodiumSodium | -99.1% |
| Contains more ManganeseManganese | +493.5% |
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 | +33.3% |
| Contains more Vitamin B2Vitamin B2 | +64.2% |
| Contains more Vitamin B3Vitamin B3 | +15.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +327.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +488.7% |
| Contains more Vitamin B5Vitamin B5 | +99% |
| Contains more Vitamin B6Vitamin B6 | +439.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.696mg | 4.131mg | 149% |
| Monounsaturated fat | 4.865g | 58.877g | 135% |
| Fats | 14.2g | 75.77g | 95% |
| Vitamin B1 | 0.203mg | 1.195mg | 83% |
| Saturated fat | 4.241g | 12.061g | 36% |
| Copper | 0.463mg | 0.756mg | 33% |
| Sodium | 580mg | 5mg | 25% |
| Fiber | 3.4g | 8.6g | 21% |
| Carbs | 72.7g | 13.82g | 20% |
| Polyunsaturated fat | 4.153g | 1.502g | 18% |
| Magnesium | 53mg | 130mg | 18% |
| Vitamin B6 | 0.051mg | 0.275mg | 17% |
| Calories | 433kcal | 718kcal | 14% |
| Folate | 47µg | 11µg | 9% |
| Vitamin B5 | 0.381mg | 0.758mg | 8% |
| Vitamin B2 | 0.266mg | 0.162mg | 8% |
| Phosphorus | 132mg | 188mg | 8% |
| Calcium | 31mg | 85mg | 5% |
| Potassium | 210mg | 368mg | 5% |
| Selenium | 5.7µg | 3.6µg | 4% |
| Iron | 4.01mg | 3.69mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Choline | 14.3mg | 3% | |
| Protein | 6.6g | 7.91g | 3% |
| Zinc | 1.09mg | 1.3mg | 2% |
| Vitamin B3 | 2.858mg | 2.473mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin C | 0mg | 1.2mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin E | 0.72mg | 0.54mg | 1% |
| Net carbs | 69.3g | 5.22g | N/A |
| Sugar | 37.43g | 4.57g | N/A |
| Starch | 1.05g | 0% | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.096mg | 0.067mg | 0% |
| Threonine | 0.22mg | 0.37mg | 0% |
| Isoleucine | 0.261mg | 0.314mg | 0% |
| Leucine | 0.447mg | 0.602mg | 0% |
| Lysine | 0.281mg | 0.018mg | 0% |
| Methionine | 0.105mg | 0.023mg | 0% |
| Phenylalanine | 0.308mg | 0.665mg | 0% |
| Valine | 0.323mg | 0.363mg | 0% |
| Histidine | 0.128mg | 0.195mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +426% |
| Contains more WaterWater | +230.9% |
| Contains more OtherOther | +75.4% |
| Contains more ProteinProtein | +19.8% |
| Contains more FatsFats | +433.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -64.8% |
| Contains more Poly. FatPolyunsaturated fat | +176.5% |
| Contains more Mono. FatMonounsaturated fat | +1110.2% |
