Wafer vs. Peanut butter — In-Depth Nutrition Comparison

Compare

A recap on differences between wafer and peanut butter

Wafer is higher in iron, yet peanut butter is higher in vitamin B3, vitamin E, manganese, vitamin B6, phosphorus, magnesium, and vitamin B5.
Peanut butter covers your daily vitamin B3 needs 64% more than wafer.
Wafer contains 34 times more sodium than peanut butter. While wafer contains 580mg of sodium, peanut butter contains only 17mg.
The glycemic index of peanut butter is lower.

Food varieties used in this article are Cookies, chocolate wafers and Peanut butter, smooth style, without salt.

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

Peanut butter

Contains more IronIron	+130.5%
Contains more SeleniumSelenium	+39%

Contains more MagnesiumMagnesium	+217%
Contains more CalciumCalcium	+58.1%
Contains more PotassiumPotassium	+165.7%
Contains more ZincZinc	+130.3%
Contains more PhosphorusPhosphorus	+153.8%
Contains less SodiumSodium	-97.1%
Contains more ManganeseManganese	+139.2%

~equal in Copper ~0.422mg

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

Peanut butter

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+35.3%
Contains more Vitamin B2Vitamin B2	+38.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+700%

Contains more Vitamin EVitamin E	+1163.9%
Contains more Vitamin B3Vitamin B3	+358.8%
Contains more Vitamin B5Vitamin B5	+198.4%
Contains more Vitamin B6Vitamin B6	+764.7%
Contains more FolateFolate	+85.1%
Contains more CholineCholine	+340.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B3	2.858mg	13.112mg	64%
Fats	14.2g	51.36g	57%
Vitamin E	0.72mg	9.1mg	56%
Polyunsaturated fat	4.153g	12.535g	56%
Monounsaturated fat	4.865g	25.941g	53%
Manganese	0.696mg	1.665mg	42%
Protein	6.6g	22.21g	31%
Vitamin B6	0.051mg	0.441mg	30%
Phosphorus	132mg	335mg	29%
Saturated fat	4.241g	10.325g	28%
Iron	4.01mg	1.74mg	28%
Magnesium	53mg	168mg	27%
Sodium	580mg	17mg	24%
Carbs	72.7g	22.31g	17%
Vitamin B5	0.381mg	1.137mg	15%
Zinc	1.09mg	2.51mg	13%
Potassium	210mg	558mg	10%
Folate	47µg	87µg	10%
Choline	14.3mg	63mg	9%
Calories	433kcal	598kcal	8%
Fiber	3.4g	5g	6%
Vitamin B2	0.266mg	0.192mg	6%
Copper	0.463mg	0.422mg	5%
Vitamin B12	0.09µg	0µg	4%
Vitamin B1	0.203mg	0.15mg	4%
Caffeine	10mg	0mg	3%
Selenium	5.7µg	4.1µg	3%
Vitamin K	2.4µg	0.3µg	2%
Calcium	31mg	49mg	2%
Starch		3.56g	1%
Cholesterol	2mg	0mg	1%
Net carbs	69.3g	17.31g	N/A
Sugar	37.43g	10.49g	N/A
Vitamin A	3µg	0µg	0%
Trans fat		0.075g	N/A
Tryptophan	0.096mg	0.231mg	0%
Threonine	0.22mg	0.525mg	0%
Isoleucine	0.261mg	0.616mg	0%
Leucine	0.447mg	1.546mg	0%
Lysine	0.281mg	0.681mg	0%
Methionine	0.105mg	0.265mg	0%
Phenylalanine	0.308mg	1.202mg	0%
Valine	0.323mg	0.782mg	0%
Histidine	0.128mg	0.557mg	0%
Fructose		0.12g	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A
Omega-3 - ALA		0.027g	N/A
Omega-3 - Eicosatrienoic acid		0.01g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.008g	N/A
Omega-6 - Linoleic acid		12.215g	N/A