Wafer vs. Pecan — In-Depth Nutrition Comparison
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How are wafer and pecan different?
- Wafer is higher in iron; however, pecan is richer in manganese, copper, vitamin B1, zinc, fiber, phosphorus, magnesium, and vitamin B6.
- Daily need coverage for manganese for pecan is 165% higher.
- Pecan has a lower glycemic index (10) than wafer (61).
Cookies, chocolate wafers and Nuts, pecans are the varieties 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 IronIron | +58.5% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +128.3% |
| Contains more CalciumCalcium | +125.8% |
| Contains more PotassiumPotassium | +95.2% |
| Contains more CopperCopper | +159.2% |
| Contains more ZincZinc | +315.6% |
| Contains more PhosphorusPhosphorus | +109.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +546.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +104.6% |
| Contains more Vitamin B3Vitamin B3 | +144.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +113.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +94.4% |
| Contains more Vitamin B1Vitamin B1 | +225.1% |
| Contains more Vitamin B5Vitamin B5 | +126.5% |
| Contains more Vitamin B6Vitamin B6 | +311.8% |
| Contains more Vitamin KVitamin K | +45.8% |
| Contains more CholineCholine | +183.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.696mg | 4.5mg | 165% |
| Polyunsaturated fat | 4.153g | 21.614g | 116% |
| Monounsaturated fat | 4.865g | 40.801g | 90% |
| Fats | 14.2g | 71.97g | 89% |
| Copper | 0.463mg | 1.2mg | 82% |
| Vitamin B1 | 0.203mg | 0.66mg | 38% |
| Zinc | 1.09mg | 4.53mg | 31% |
| Sodium | 580mg | 0mg | 25% |
| Fiber | 3.4g | 9.6g | 25% |
| Phosphorus | 132mg | 277mg | 21% |
| Carbs | 72.7g | 13.86g | 20% |
| Iron | 4.01mg | 2.53mg | 19% |
| Magnesium | 53mg | 121mg | 16% |
| Calories | 433kcal | 691kcal | 13% |
| Vitamin B6 | 0.051mg | 0.21mg | 12% |
| Vitamin B3 | 2.858mg | 1.167mg | 11% |
| Vitamin B5 | 0.381mg | 0.863mg | 10% |
| Vitamin B2 | 0.266mg | 0.13mg | 10% |
| Saturated fat | 4.241g | 6.18g | 9% |
| Potassium | 210mg | 410mg | 6% |
| Folate | 47µg | 22µg | 6% |
| Protein | 6.6g | 9.17g | 5% |
| Choline | 14.3mg | 40.5mg | 5% |
| Vitamin E | 0.72mg | 1.4mg | 5% |
| Calcium | 31mg | 70mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Selenium | 5.7µg | 3.8µg | 3% |
| Cholesterol | 2mg | 0mg | 1% |
| Vitamin K | 2.4µg | 3.5µg | 1% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Net carbs | 69.3g | 4.26g | N/A |
| Sugar | 37.43g | 3.97g | N/A |
| Starch | 0.46g | 0% | |
| Vitamin A | 3µg | 3µg | 0% |
| Tryptophan | 0.096mg | 0.093mg | 0% |
| Threonine | 0.22mg | 0.306mg | 0% |
| Isoleucine | 0.261mg | 0.336mg | 0% |
| Leucine | 0.447mg | 0.598mg | 0% |
| Lysine | 0.281mg | 0.287mg | 0% |
| Methionine | 0.105mg | 0.183mg | 0% |
| Phenylalanine | 0.308mg | 0.426mg | 0% |
| Valine | 0.323mg | 0.411mg | 0% |
| Histidine | 0.128mg | 0.262mg | 0% |
| Fructose | 0.04g | 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 | +424.5% |
| Contains more WaterWater | +27.8% |
| Contains more OtherOther | +35.1% |
| Contains more ProteinProtein | +38.9% |
| Contains more FatsFats | +406.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31.4% |
| Contains more Mono. FatMonounsaturated fat | +738.7% |
| Contains more Poly. FatPolyunsaturated fat | +420.4% |
