Wafer vs. Walnut — In-Depth Nutrition Comparison
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Important differences between wafer and walnut
- Wafer has more iron; however, walnut has more copper, manganese, vitamin B6, phosphorus, magnesium, zinc, fiber, and folate.
- Walnut's daily need coverage for copper is 125% more.
- Wafer has 290 times more sodium than walnut. Wafer has 580mg of sodium, while walnut has 2mg.
- Wafer has a higher glycemic index than walnut.
The food varieties used in the comparison are Cookies, chocolate wafers and Nuts, walnuts, english.
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 | +37.8% |
| Contains more SeleniumSelenium | +16.3% |
| Contains more MagnesiumMagnesium | +198.1% |
| Contains more CalciumCalcium | +216.1% |
| Contains more PotassiumPotassium | +110% |
| Contains more CopperCopper | +242.5% |
| Contains more ZincZinc | +183.5% |
| Contains more PhosphorusPhosphorus | +162.1% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +390.5% |
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.
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B2Vitamin B2 | +77.3% |
| Contains more Vitamin B3Vitamin B3 | +154% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +68% |
| Contains more Vitamin B5Vitamin B5 | +49.6% |
| Contains more Vitamin B6Vitamin B6 | +952.9% |
| Contains more Vitamin KVitamin K | +12.5% |
| Contains more FolateFolate | +108.5% |
| Contains more CholineCholine | +174.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 4.153g | 47.174g | 287% |
| Copper | 0.463mg | 1.586mg | 125% |
| Manganese | 0.696mg | 3.414mg | 118% |
| Fats | 14.2g | 65.21g | 78% |
| Vitamin B6 | 0.051mg | 0.537mg | 37% |
| Phosphorus | 132mg | 346mg | 31% |
| Sodium | 580mg | 2mg | 25% |
| Magnesium | 53mg | 158mg | 25% |
| Carbs | 72.7g | 13.71g | 20% |
| Zinc | 1.09mg | 3.09mg | 18% |
| Protein | 6.6g | 15.23g | 17% |
| Iron | 4.01mg | 2.91mg | 14% |
| Folate | 47µg | 98µg | 13% |
| Fiber | 3.4g | 6.7g | 13% |
| Vitamin B1 | 0.203mg | 0.341mg | 12% |
| Vitamin B3 | 2.858mg | 1.125mg | 11% |
| Calories | 433kcal | 654kcal | 11% |
| Monounsaturated fat | 4.865g | 8.933g | 10% |
| Saturated fat | 4.241g | 6.126g | 9% |
| Vitamin B2 | 0.266mg | 0.15mg | 9% |
| Potassium | 210mg | 441mg | 7% |
| Calcium | 31mg | 98mg | 7% |
| Choline | 14.3mg | 39.2mg | 5% |
| Vitamin B5 | 0.381mg | 0.57mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Selenium | 5.7µg | 4.9µg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Net carbs | 69.3g | 7.01g | N/A |
| Sugar | 37.43g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin E | 0.72mg | 0.7mg | 0% |
| Vitamin A | 3µg | 1µg | 0% |
| Vitamin K | 2.4µg | 2.7µg | 0% |
| Tryptophan | 0.096mg | 0.17mg | 0% |
| Threonine | 0.22mg | 0.596mg | 0% |
| Isoleucine | 0.261mg | 0.625mg | 0% |
| Leucine | 0.447mg | 1.17mg | 0% |
| Lysine | 0.281mg | 0.424mg | 0% |
| Methionine | 0.105mg | 0.236mg | 0% |
| Phenylalanine | 0.308mg | 0.711mg | 0% |
| Valine | 0.323mg | 0.753mg | 0% |
| Histidine | 0.128mg | 0.391mg | 0% |
| Fructose | 0.09g | 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 | +430.3% |
| Contains more OtherOther | +12.4% |
| Contains more ProteinProtein | +130.8% |
| Contains more FatsFats | +359.2% |
~equal in
Water
~4.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -30.8% |
| Contains more Mono. FatMonounsaturated fat | +83.6% |
| Contains more Poly. FatPolyunsaturated fat | +1035.9% |
