Wafer vs. Prunes — In-Depth Nutrition Comparison
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How are wafer and prunes different?
- Wafer is richer in iron, copper, manganese, and vitamin B1, while prunes are higher in vitamin K, vitamin A, potassium, and fiber.
- Prunes cover your daily need for vitamin K, 48% more than wafer.
- Wafer contains 290 times more sodium than prunes. Wafer contains 580mg of sodium, while prunes contain 2mg.
- Wafer has a higher glycemic index (61) than prunes (29).
Cookies, chocolate wafers and Plums, dried (prunes), uncooked 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 | +29.3% |
| Contains more IronIron | +331.2% |
| Contains more CopperCopper | +64.8% |
| Contains more ZincZinc | +147.7% |
| Contains more PhosphorusPhosphorus | +91.3% |
| Contains more ManganeseManganese | +132.8% |
| Contains more SeleniumSelenium | +1800% |
| Contains more CalciumCalcium | +38.7% |
| Contains more PotassiumPotassium | +248.6% |
| Contains less SodiumSodium | -99.7% |
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 EVitamin E | +67.4% |
| Contains more Vitamin B1Vitamin B1 | +298% |
| Contains more Vitamin B2Vitamin B2 | +43% |
| Contains more Vitamin B3Vitamin B3 | +51.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1075% |
| Contains more CholineCholine | +41.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1200% |
| Contains more Vitamin B5Vitamin B5 | +10.8% |
| Contains more Vitamin B6Vitamin B6 | +302% |
| Contains more Vitamin KVitamin K | +2379.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.4µg | 59.5µg | 48% |
| Iron | 4.01mg | 0.93mg | 39% |
| Polyunsaturated fat | 4.153g | 0.062g | 27% |
| Sodium | 580mg | 2mg | 25% |
| Fats | 14.2g | 0.38g | 21% |
| Copper | 0.463mg | 0.281mg | 20% |
| Saturated fat | 4.241g | 0.088g | 19% |
| Manganese | 0.696mg | 0.299mg | 17% |
| Fructose | 12.45g | 16% | |
| Potassium | 210mg | 732mg | 15% |
| Fiber | 3.4g | 7.1g | 15% |
| Vitamin B1 | 0.203mg | 0.051mg | 13% |
| Monounsaturated fat | 4.865g | 0.053g | 12% |
| Vitamin B6 | 0.051mg | 0.205mg | 12% |
| Folate | 47µg | 4µg | 11% |
| Calories | 433kcal | 240kcal | 10% |
| Selenium | 5.7µg | 0.3µg | 10% |
| Phosphorus | 132mg | 69mg | 9% |
| Protein | 6.6g | 2.18g | 9% |
| Vitamin B3 | 2.858mg | 1.882mg | 6% |
| Vitamin B2 | 0.266mg | 0.186mg | 6% |
| Zinc | 1.09mg | 0.44mg | 6% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin A | 3µg | 39µg | 4% |
| Magnesium | 53mg | 41mg | 3% |
| Carbs | 72.7g | 63.88g | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin E | 0.72mg | 0.43mg | 2% |
| Starch | 5.11g | 2% | |
| Vitamin C | 0mg | 0.6mg | 1% |
| Vitamin B5 | 0.381mg | 0.422mg | 1% |
| Calcium | 31mg | 43mg | 1% |
| Choline | 14.3mg | 10.1mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 56.78g | N/A |
| Sugar | 37.43g | 38.13g | N/A |
| Tryptophan | 0.096mg | 0.025mg | 0% |
| Threonine | 0.22mg | 0.049mg | 0% |
| Isoleucine | 0.261mg | 0.041mg | 0% |
| Leucine | 0.447mg | 0.066mg | 0% |
| Lysine | 0.281mg | 0.05mg | 0% |
| Methionine | 0.105mg | 0.016mg | 0% |
| Phenylalanine | 0.308mg | 0.052mg | 0% |
| Valine | 0.323mg | 0.056mg | 0% |
| Histidine | 0.128mg | 0.027mg | 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 ProteinProtein | +202.8% |
| Contains more FatsFats | +3636.8% |
| Contains more CarbsCarbs | +13.8% |
| Contains more WaterWater | +587.1% |
| Contains more OtherOther | +32% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9079.2% |
| Contains more Poly. FatPolyunsaturated fat | +6598.4% |
| Contains less Sat. FatSaturated fat | -97.9% |
