Wafer vs. Pistachio — In-Depth Nutrition Comparison
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How are wafer and pistachios different?
- Pistachios are higher than wafer in vitamin B6, copper, vitamin B1, phosphorus, fiber, potassium, manganese, magnesium, and vitamin E.
- Pistachios cover your daily need for vitamin B6, 127% more than wafer.
- Wafer contains 580 times more sodium than pistachios. Wafer contains 580mg of sodium, while pistachios contain 1mg.
- Wafer has a higher glycemic index (61) than pistachios (28).
Cookies, chocolate wafers and Nuts, pistachio 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 MagnesiumMagnesium | +128.3% |
| Contains more CalciumCalcium | +238.7% |
| Contains more PotassiumPotassium | +388.1% |
| Contains more CopperCopper | +180.8% |
| Contains more ZincZinc | +101.8% |
| Contains more PhosphorusPhosphorus | +271.2% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +72.4% |
| Contains more SeleniumSelenium | +22.8% |
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 B2Vitamin B2 | +66.3% |
| Contains more Vitamin B3Vitamin B3 | +119.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +766.7% |
| Contains more Vitamin EVitamin E | +297.2% |
| Contains more Vitamin B1Vitamin B1 | +328.6% |
| Contains more Vitamin B5Vitamin B5 | +36.5% |
| Contains more Vitamin B6Vitamin B6 | +3233.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.051mg | 1.7mg | 127% |
| Copper | 0.463mg | 1.3mg | 93% |
| Polyunsaturated fat | 4.153g | 14.38g | 68% |
| Vitamin B1 | 0.203mg | 0.87mg | 56% |
| Phosphorus | 132mg | 490mg | 51% |
| Fats | 14.2g | 45.32g | 48% |
| Monounsaturated fat | 4.865g | 23.257g | 46% |
| Fiber | 3.4g | 10.6g | 29% |
| Protein | 6.6g | 20.16g | 27% |
| Sodium | 580mg | 1mg | 25% |
| Potassium | 210mg | 1025mg | 24% |
| Manganese | 0.696mg | 1.2mg | 22% |
| Magnesium | 53mg | 121mg | 16% |
| Carbs | 72.7g | 27.17g | 15% |
| Vitamin E | 0.72mg | 2.86mg | 14% |
| Zinc | 1.09mg | 2.2mg | 10% |
| Vitamin B3 | 2.858mg | 1.3mg | 10% |
| Vitamin B2 | 0.266mg | 0.16mg | 8% |
| Saturated fat | 4.241g | 5.907g | 8% |
| Calcium | 31mg | 105mg | 7% |
| Calories | 433kcal | 560kcal | 6% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin B5 | 0.381mg | 0.52mg | 3% |
| Choline | 14.3mg | 3% | |
| Vitamin A | 3µg | 26µg | 3% |
| Selenium | 5.7µg | 7µg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Starch | 1.67g | 1% | |
| Iron | 4.01mg | 3.92mg | 1% |
| Folate | 47µg | 51µg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 16.57g | N/A |
| Sugar | 37.43g | 7.66g | N/A |
| Tryptophan | 0.096mg | 0.251mg | 0% |
| Threonine | 0.22mg | 0.684mg | 0% |
| Isoleucine | 0.261mg | 0.917mg | 0% |
| Leucine | 0.447mg | 1.604mg | 0% |
| Lysine | 0.281mg | 1.138mg | 0% |
| Methionine | 0.105mg | 0.36mg | 0% |
| Phenylalanine | 0.308mg | 1.092mg | 0% |
| Valine | 0.323mg | 1.249mg | 0% |
| Histidine | 0.128mg | 0.512mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +167.6% |
| Contains more ProteinProtein | +205.5% |
| Contains more FatsFats | +219.2% |
| Contains more OtherOther | +49% |
~equal in
Water
~4.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -28.2% |
| Contains more Mono. FatMonounsaturated fat | +378% |
| Contains more Poly. FatPolyunsaturated fat | +246.3% |
