Wafer vs. Sun-dried tomato — In-Depth Nutrition Comparison
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Summary of differences between wafer and sun-dried tomato
- Wafer has more iron and manganese; however, sun-dried tomato is higher in vitamin C, potassium, vitamin A, vitamin B6, fiber, and vitamin B2.
- Sun-dried tomato covers your daily need for vitamin C, 113% more than wafer.
- Wafer has 2 times more saturated fat than sun-dried tomato. While wafer has 4.241g of saturated fat, sun-dried tomato has only 1.893g.
- The glycemic index of wafer is higher.
These are the specific foods used in this comparison Cookies, chocolate wafers and Tomatoes, sun-dried, packed in oil, drained.
Infographic
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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 | +49.6% |
| Contains more ZincZinc | +39.7% |
| Contains more ManganeseManganese | +49.4% |
| Contains more SeleniumSelenium | +90% |
| Contains more MagnesiumMagnesium | +52.8% |
| Contains more CalciumCalcium | +51.6% |
| Contains more PotassiumPotassium | +645.2% |
| Contains less SodiumSodium | -54.1% |
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 EVitamin E | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +104.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2033.3% |
| Contains more Vitamin B2Vitamin B2 | +44% |
| Contains more Vitamin B3Vitamin B3 | +27% |
| Contains more Vitamin B5Vitamin B5 | +25.7% |
| Contains more Vitamin B6Vitamin B6 | +525.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
5.06 g
Fats:
14.08 g
Carbs:
23.33 g
Water:
53.83 g
Other:
3.7 g
| Contains more ProteinProtein | +30.4% |
| Contains more CarbsCarbs | +211.6% |
| Contains more WaterWater | +1096.2% |
| Contains more OtherOther | +85% |
~equal in
Fats
~14.08g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
1.893 g
Monounsaturated fat:
Mono. Fat
8.663 g
Polyunsaturated fat:
Poly. Fat
2.06 g
| Contains more Poly. FatPolyunsaturated fat | +101.6% |
| Contains less Sat. FatSaturated fat | -55.4% |
| Contains more Mono. FatMonounsaturated fat | +78.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 0mg | 101.8mg | 113% |
| Potassium | 210mg | 1565mg | 40% |
| Vitamin B6 | 0.051mg | 0.319mg | 21% |
| Iron | 4.01mg | 2.68mg | 17% |
| Carbs | 72.7g | 23.33g | 16% |
| Polyunsaturated fat | 4.153g | 2.06g | 14% |
| Sodium | 580mg | 266mg | 14% |
| Calories | 433kcal | 213kcal | 11% |
| Saturated fat | 4.241g | 1.893g | 11% |
| Fiber | 3.4g | 5.8g | 10% |
| Manganese | 0.696mg | 0.466mg | 10% |
| Monounsaturated fat | 4.865g | 8.663g | 9% |
| Vitamin B2 | 0.266mg | 0.383mg | 9% |
| Magnesium | 53mg | 81mg | 7% |
| Vitamin A | 3µg | 64µg | 7% |
| Folate | 47µg | 23µg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Selenium | 5.7µg | 3µg | 5% |
| Vitamin B3 | 2.858mg | 3.63mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Zinc | 1.09mg | 0.78mg | 3% |
| Protein | 6.6g | 5.06g | 3% |
| Calcium | 31mg | 47mg | 2% |
| Vitamin B5 | 0.381mg | 0.479mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Cholesterol | 2mg | 0mg | 1% |
| Copper | 0.463mg | 0.473mg | 1% |
| Vitamin B1 | 0.203mg | 0.193mg | 1% |
| Phosphorus | 132mg | 139mg | 1% |
| Fats | 14.2g | 14.08g | 0% |
| Net carbs | 69.3g | 17.53g | N/A |
| Sugar | 37.43g | N/A | |
| Tryptophan | 0.096mg | 0.037mg | 0% |
| Threonine | 0.22mg | 0.128mg | 0% |
| Isoleucine | 0.261mg | 0.121mg | 0% |
| Leucine | 0.447mg | 0.185mg | 0% |
| Lysine | 0.281mg | 0.186mg | 0% |
| Methionine | 0.105mg | 0.044mg | 0% |
| Phenylalanine | 0.308mg | 0.131mg | 0% |
| Valine | 0.323mg | 0.13mg | 0% |
| Histidine | 0.128mg | 0.077mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
21%
53%
Minerals Daily Need Coverage Score
65%
66%
Comparison summary
Which food is cheaper?
Wafer is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Sun-dried tomato is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Sun-dried tomato is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Sun-dried tomato contains less Sodium (difference - 314mg)
Which food is lower in Saturated fat?
Sun-dried tomato is lower in Saturated fat (difference - 2.348g)
Which food is lower in glycemic index?
Sun-dried tomato is lower in glycemic index (difference - 31)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.