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  6. Wafer vs. Pomegranate

Wafer vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between wafer and pomegranate

  • Wafer has more iron, copper, manganese, vitamin B2, vitamin B3, phosphorus, and vitamin B1; however, pomegranate is higher in vitamin K.
  • Wafer covers your daily need for iron, 46% more than pomegranate.
  • Wafer has 193 times more sodium than pomegranate. While wafer has 580mg of sodium, pomegranate has only 3mg.

These are the specific foods used in this comparison Cookies, chocolate wafers and Pomegranates, raw.

Infographic

Wafer vs Pomegranate 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
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +341.7%
Contains more CalciumCalcium +210%
Contains more IronIron +1236.7%
Contains more CopperCopper +193%
Contains more ZincZinc +211.4%
Contains more PhosphorusPhosphorus +266.7%
Contains more ManganeseManganese +484.9%
Contains more SeleniumSelenium +1040%
Contains more PotassiumPotassium +12.4%
Contains less SodiumSodium -99.5%

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
Wafer
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 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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +20%
Contains more Vitamin B1Vitamin B1 +203%
Contains more Vitamin B2Vitamin B2 +401.9%
Contains more Vitamin B3Vitamin B3 +875.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +23.7%
Contains more CholineCholine +88.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +47.1%
Contains more Vitamin KVitamin K +583.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.377mg

All nutrients comparison - raw data values

Nutrient Wafer Pomegranate DV% diff.
Iron 4.01mg 0.3mg 46%
Copper 0.463mg 0.158mg 34%
Polyunsaturated fat 4.153g 0.079g 27%
Manganese 0.696mg 0.119mg 25%
Sodium 580mg 3mg 25%
Fats 14.2g 1.17g 20%
Saturated fat 4.241g 0.12g 19%
Calories 433kcal 83kcal 18%
Carbs 72.7g 18.7g 18%
Vitamin B3 2.858mg 0.293mg 16%
Vitamin B2 0.266mg 0.053mg 16%
Phosphorus 132mg 36mg 14%
Vitamin K 2.4µg 16.4µg 12%
Monounsaturated fat 4.865g 0.093g 12%
Vitamin B1 0.203mg 0.067mg 11%
Vitamin C 0mg 10.2mg 11%
Magnesium 53mg 12mg 10%
Protein 6.6g 1.67g 10%
Selenium 5.7µg 0.5µg 9%
Zinc 1.09mg 0.35mg 7%
Vitamin B12 0.09µg 0µg 4%
Caffeine 10mg 0mg 3%
Fiber 3.4g 4g 2%
Vitamin B6 0.051mg 0.075mg 2%
Folate 47µg 38µg 2%
Calcium 31mg 10mg 2%
Cholesterol 2mg 0mg 1%
Vitamin E 0.72mg 0.6mg 1%
Potassium 210mg 236mg 1%
Choline 14.3mg 7.6mg 1%
Net carbs 69.3g 14.7g N/A
Sugar 37.43g 13.67g N/A
Vitamin A 3µg 0µg 0%
Vitamin B5 0.381mg 0.377mg 0%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +295.2%
Contains more FatsFats +1113.7%
Contains more CarbsCarbs +288.8%
Contains more OtherOther +277.4%
Contains more WaterWater +1631.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +5131.2%
Contains more Poly. FatPolyunsaturated fat +5157%
Contains less Sat. FatSaturated fat -97.2%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.