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Wafer vs. Passion fruit — In-Depth Nutrition Comparison

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How are wafer and passion fruit different?

  • Wafer is richer in copper, iron, vitamin B1, vitamin B2, and selenium, while passion fruit is higher in vitamin C, fiber, and vitamin A.
  • Wafer covers your daily need for copper, 42% more than passion fruit.
  • Passion fruit is lower in saturated fat.
  • Wafer has a higher glycemic index (61) than passion fruit (16).

Cookies, chocolate wafers and Passion-fruit, (granadilla), purple, raw types were used in this article.

Infographic

Wafer vs Passion fruit infographic
Infographic link

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
8
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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more MagnesiumMagnesium +82.8%
Contains more CalciumCalcium +158.3%
Contains more IronIron +150.6%
Contains more CopperCopper +438.4%
Contains more ZincZinc +990%
Contains more PhosphorusPhosphorus +94.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +850%
Contains more PotassiumPotassium +65.7%
Contains less SodiumSodium -95.2%

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
9
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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin EVitamin E +3500%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +104.6%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +242.9%
Contains more FolateFolate +235.7%
Contains more CholineCholine +88.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B6Vitamin B6 +96.1%
~equal in Vitamin D ~0µg

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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +200%
Contains more FatsFats +1928.6%
Contains more CarbsCarbs +210.9%
Contains more OtherOther +153.2%
Contains more WaterWater +1520.7%

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +5557%
Contains more Poly. FatPolyunsaturated fat +910.5%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Passion fruit
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 Passion fruit DV% diff.
Copper 0.463mg 0.086mg 42%
Vitamin C 0mg 30mg 33%
Manganese 0.696mg 30%
Iron 4.01mg 1.6mg 30%
Fiber 3.4g 10.4g 28%
Polyunsaturated fat 4.153g 0.411g 25%
Sodium 580mg 28mg 24%
Fats 14.2g 0.7g 21%
Saturated fat 4.241g 0.059g 19%
Calories 433kcal 97kcal 17%
Vitamin B1 0.203mg 0mg 17%
Carbs 72.7g 23.38g 16%
Monounsaturated fat 4.865g 0.086g 12%
Vitamin B2 0.266mg 0.13mg 10%
Selenium 5.7µg 0.6µg 9%
Zinc 1.09mg 0.1mg 9%
Protein 6.6g 2.2g 9%
Phosphorus 132mg 68mg 9%
Vitamin B3 2.858mg 1.5mg 8%
Vitamin B5 0.381mg 8%
Folate 47µg 14µg 8%
Vitamin A 3µg 64µg 7%
Magnesium 53mg 29mg 6%
Vitamin E 0.72mg 0.02mg 5%
Potassium 210mg 348mg 4%
Vitamin B6 0.051mg 0.1mg 4%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Calcium 31mg 12mg 2%
Cholesterol 2mg 0mg 1%
Choline 14.3mg 7.6mg 1%
Vitamin K 2.4µg 0.7µg 1%
Net carbs 69.3g 12.98g N/A
Sugar 37.43g 11.2g N/A
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 Passion fruit
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%
Passion fruit
Minerals Daily Need Coverage Score
65%
Wafer
18%
Passion fruit

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Passion fruit
Passion fruit is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Passion fruit
Passion fruit is lower in Sugar (difference - 26.23g)
Which food contains less Sodium?
Passion fruit
Passion fruit contains less Sodium (difference - 552mg)
Which food is lower in Saturated fat?
Passion fruit
Passion fruit is lower in Saturated fat (difference - 4.182g)
Which food is lower in glycemic index?
Passion fruit
Passion fruit is lower in glycemic index (difference - 45)

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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.