Walnut vs. Wafer — In-Depth Nutrition Comparison
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Important differences between walnut and wafer
- Walnut has more copper, manganese, vitamin B6, phosphorus, magnesium, zinc, fiber, and folate; however, wafer has more iron.
- Walnut's daily need coverage for copper is 125% more.
- Walnut has 11 times more vitamin B6 than wafer. Walnut has 0.537mg of vitamin B6, while wafer has 0.051mg.
- Walnut is lower in sodium.
- Wafer has a higher glycemic index than walnut.
The food varieties used in the comparison are Nuts, walnuts, english and Cookies, chocolate wafers.
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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 | +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% |
| Contains more IronIron | +37.8% |
| Contains more SeleniumSelenium | +16.3% |
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 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% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B2Vitamin B2 | +77.3% |
| Contains more Vitamin B3Vitamin B3 | +154% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 47.174g | 4.153g | 287% |
| Copper | 1.586mg | 0.463mg | 125% |
| Manganese | 3.414mg | 0.696mg | 118% |
| Fats | 65.21g | 14.2g | 78% |
| Vitamin B6 | 0.537mg | 0.051mg | 37% |
| Phosphorus | 346mg | 132mg | 31% |
| Sodium | 2mg | 580mg | 25% |
| Magnesium | 158mg | 53mg | 25% |
| Carbs | 13.71g | 72.7g | 20% |
| Zinc | 3.09mg | 1.09mg | 18% |
| Protein | 15.23g | 6.6g | 17% |
| Iron | 2.91mg | 4.01mg | 14% |
| Folate | 98µg | 47µg | 13% |
| Fiber | 6.7g | 3.4g | 13% |
| Vitamin B1 | 0.341mg | 0.203mg | 12% |
| Vitamin B3 | 1.125mg | 2.858mg | 11% |
| Calories | 654kcal | 433kcal | 11% |
| Monounsaturated fat | 8.933g | 4.865g | 10% |
| Saturated fat | 6.126g | 4.241g | 9% |
| Vitamin B2 | 0.15mg | 0.266mg | 9% |
| Potassium | 441mg | 210mg | 7% |
| Calcium | 98mg | 31mg | 7% |
| Choline | 39.2mg | 14.3mg | 5% |
| Vitamin B5 | 0.57mg | 0.381mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin C | 1.3mg | 0mg | 1% |
| Selenium | 4.9µg | 5.7µg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 7.01g | 69.3g | N/A |
| Sugar | 2.61g | 37.43g | N/A |
| Starch | 0.06g | 0% | |
| Vitamin E | 0.7mg | 0.72mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Vitamin K | 2.7µg | 2.4µg | 0% |
| Tryptophan | 0.17mg | 0.096mg | 0% |
| Threonine | 0.596mg | 0.22mg | 0% |
| Isoleucine | 0.625mg | 0.261mg | 0% |
| Leucine | 1.17mg | 0.447mg | 0% |
| Lysine | 0.424mg | 0.281mg | 0% |
| Methionine | 0.236mg | 0.105mg | 0% |
| Phenylalanine | 0.711mg | 0.308mg | 0% |
| Valine | 0.753mg | 0.323mg | 0% |
| Histidine | 0.391mg | 0.128mg | 0% |
| Fructose | 0.09g | 0% | |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +130.8% |
| Contains more FatsFats | +359.2% |
| Contains more CarbsCarbs | +430.3% |
| Contains more WaterWater | +10.6% |
| Contains more OtherOther | +12.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +83.6% |
| Contains more Poly. FatPolyunsaturated fat | +1035.9% |
| Contains less Sat. FatSaturated fat | -30.8% |
