Wafer vs. Raisin — In-Depth Nutrition Comparison
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A recap on differences between wafer and raisins
- Wafer is higher in iron, manganese, copper, vitamin B3, vitamin B2, and folate, yet raisins are higher in potassium and vitamin B6.
- Wafer covers your daily iron needs 27% more than raisins.
- Wafer contains 73 times more saturated fat than raisins. While wafer contains 4.241g of saturated fat, raisins contain only 0.058g.
Food varieties used in this article are Cookies, chocolate wafers and Raisins, seedless.
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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 | +65.6% |
| Contains more IronIron | +113.3% |
| Contains more CopperCopper | +45.6% |
| Contains more ZincZinc | +395.5% |
| Contains more PhosphorusPhosphorus | +30.7% |
| Contains more ManganeseManganese | +132.8% |
| Contains more SeleniumSelenium | +850% |
| Contains more CalciumCalcium | +61.3% |
| Contains more PotassiumPotassium | +256.7% |
| Contains less SodiumSodium | -98.1% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B1Vitamin B1 | +91.5% |
| Contains more Vitamin B2Vitamin B2 | +112.8% |
| Contains more Vitamin B3Vitamin B3 | +273.1% |
| Contains more Vitamin B5Vitamin B5 | +301.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +840% |
| Contains more CholineCholine | +28.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B6Vitamin B6 | +241.2% |
| Contains more Vitamin KVitamin K | +45.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 37% | |
| Polyunsaturated fat | 4.153g | 0.037g | 27% |
| Iron | 4.01mg | 1.88mg | 27% |
| Sodium | 580mg | 11mg | 25% |
| Fats | 14.2g | 0.46g | 21% |
| Saturated fat | 4.241g | 0.058g | 19% |
| Manganese | 0.696mg | 0.299mg | 17% |
| Copper | 0.463mg | 0.318mg | 16% |
| Potassium | 210mg | 749mg | 16% |
| Vitamin B3 | 2.858mg | 0.766mg | 13% |
| Monounsaturated fat | 4.865g | 0.051g | 12% |
| Folate | 47µg | 5µg | 11% |
| Vitamin B2 | 0.266mg | 0.125mg | 11% |
| Vitamin B6 | 0.051mg | 0.174mg | 9% |
| Selenium | 5.7µg | 0.6µg | 9% |
| Zinc | 1.09mg | 0.22mg | 8% |
| Vitamin B1 | 0.203mg | 0.106mg | 8% |
| Protein | 6.6g | 3.07g | 7% |
| Calories | 433kcal | 299kcal | 7% |
| Vitamin B5 | 0.381mg | 0.095mg | 6% |
| Magnesium | 53mg | 32mg | 5% |
| Vitamin E | 0.72mg | 0.12mg | 4% |
| Phosphorus | 132mg | 101mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin C | 0mg | 2.3mg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Calcium | 31mg | 50mg | 2% |
| Carbs | 72.7g | 79.18g | 2% |
| Starch | 2.7g | 1% | |
| Fiber | 3.4g | 3.7g | 1% |
| Vitamin K | 2.4µg | 3.5µg | 1% |
| Choline | 14.3mg | 11.1mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 75.48g | N/A |
| Sugar | 37.43g | 59.19g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.096mg | 0.05mg | 0% |
| Threonine | 0.22mg | 0.077mg | 0% |
| Isoleucine | 0.261mg | 0.057mg | 0% |
| Leucine | 0.447mg | 0.096mg | 0% |
| Lysine | 0.281mg | 0.084mg | 0% |
| Methionine | 0.105mg | 0.021mg | 0% |
| Phenylalanine | 0.308mg | 0.065mg | 0% |
| Valine | 0.323mg | 0.083mg | 0% |
| Histidine | 0.128mg | 0.072mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +115% |
| Contains more FatsFats | +2987% |
| Contains more WaterWater | +242.9% |
~equal in
Carbs
~79.18g
~equal in
Other
~1.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9439.2% |
| Contains more Poly. FatPolyunsaturated fat | +11124.3% |
| Contains less Sat. FatSaturated fat | -98.6% |
