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  6. Bread sticks vs. Wafer

Bread sticks vs. Wafer — In-Depth Nutrition Comparison

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What are the differences between Bread sticks and Wafer?

  • Bread sticks are higher in Selenium, Vitamin B1, Folate, Vitamin B2, and Vitamin B3, yet Wafer is higher in Copper, and Manganese.
  • Bread sticks' daily need coverage for Selenium is 58% more.
  • Bread sticks have 3 times more Folate than Wafer. While Bread sticks have 162µg of Folate, Wafer has only 47µg.
  • The amount of Sodium in Wafer is lower.

We used Bread sticks, plain and Cookies, chocolate wafers types in this article.

Infographic

Bread sticks vs Wafer 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.
Bread sticks
Bread sticks
2
:
8
Wafer
Wafer
Contains more Selenium +557.9%
Contains more Calcium +40.9%
Contains more Magnesium +65.6%
Contains more Potassium +69.4%
Contains less Sodium -18.7%
Contains more Zinc +23.9%
Contains more Copper +146.3%
Contains more Manganese +25%
Equal in Iron - 4.01
Equal in Phosphorus - 132
Bread sticks
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 161% 23% 52% 11% 93% 24% 63% 73% 205%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Selenium +557.9%
Contains more Calcium +40.9%
Contains more Magnesium +65.6%
Contains more Potassium +69.4%
Contains less Sodium -18.7%
Contains more Zinc +23.9%
Contains more Copper +146.3%
Contains more Manganese +25%
Equal in Iron - 4.01
Equal in Phosphorus - 132

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.
Bread sticks
Bread sticks
7
:
3
Wafer
Wafer
Contains more Vitamin E +40.3%
Contains more Vitamin B1 +190.1%
Contains more Vitamin B2 +107.9%
Contains more Vitamin B3 +84.8%
Contains more Vitamin B5 +41.7%
Contains more Vitamin B6 +43.1%
Contains more Folate +244.7%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.4
Bread sticks
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 21% 0% 0% 148% 128% 100% 33% 17% 122% 0% 6%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin E +40.3%
Contains more Vitamin B1 +190.1%
Contains more Vitamin B2 +107.9%
Contains more Vitamin B3 +84.8%
Contains more Vitamin B5 +41.7%
Contains more Vitamin B6 +43.1%
Contains more Folate +244.7%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bread sticks
Bread sticks
3
:
2
Wafer
Wafer
Contains more Protein +81.8%
Contains more Water +35.6%
Contains more Other +100%
Contains more Fats +49.5%
Equal in Carbs - 72.7
Bread sticks
12% 10% 68% 6% 4%
Protein: 12 g
Fats: 9.5 g
Carbs: 68.4 g
Water: 6.1 g
Other: 4 g
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +81.8%
Contains more Water +35.6%
Contains more Other +100%
Contains more Fats +49.5%
Equal in Carbs - 72.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bread sticks
Bread sticks
1
:
2
Wafer
Wafer
Contains less Saturated Fat -66.8%
Contains more Monounsaturated Fat +36.4%
Contains more Polyunsaturated fat +14.5%
Bread sticks
16% 41% 42%
Saturated Fat: 1.41 g
Monounsaturated Fat: 3.568 g
Polyunsaturated fat: 3.628 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -66.8%
Contains more Monounsaturated Fat +36.4%
Contains more Polyunsaturated fat +14.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bread sticks Wafer
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Bread sticks Wafer Opinion
Net carbs 65.4g 69.3g Wafer
Protein 12g 6.6g Bread sticks
Fats 9.5g 14.2g Wafer
Carbs 68.4g 72.7g Wafer
Calories 412kcal 433kcal Wafer
Sugar 1.26g 37.43g Bread sticks
Fiber 3g 3.4g Wafer
Calcium 22mg 31mg Wafer
Iron 4.28mg 4.01mg Bread sticks
Magnesium 32mg 53mg Wafer
Phosphorus 121mg 132mg Wafer
Potassium 124mg 210mg Wafer
Sodium 713mg 580mg Wafer
Zinc 0.88mg 1.09mg Wafer
Copper 0.188mg 0.463mg Wafer
Manganese 0.557mg 0.696mg Wafer
Selenium 37.5µg 5.7µg Bread sticks
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 1.01mg 0.72mg Bread sticks
Vitamin B1 0.589mg 0.203mg Bread sticks
Vitamin B2 0.553mg 0.266mg Bread sticks
Vitamin B3 5.281mg 2.858mg Bread sticks
Vitamin B5 0.54mg 0.381mg Bread sticks
Vitamin B6 0.073mg 0.051mg Bread sticks
Folate 162µg 47µg Bread sticks
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 2.2µg 2.4µg Wafer
Tryptophan 0.139mg 0.096mg Bread sticks
Threonine 0.338mg 0.22mg Bread sticks
Isoleucine 0.458mg 0.261mg Bread sticks
Leucine 0.835mg 0.447mg Bread sticks
Lysine 0.281mg 0.281mg
Methionine 0.212mg 0.105mg Bread sticks
Phenylalanine 0.59mg 0.308mg Bread sticks
Valine 0.516mg 0.323mg Bread sticks
Histidine 0.258mg 0.128mg Bread sticks
Cholesterol 0mg 2mg Bread sticks
Saturated Fat 1.41g 4.241g Bread sticks
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 3.568g 4.865g Wafer
Polyunsaturated fat 3.628g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bread sticks Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
48%
Bread sticks
22%
Wafer
Minerals Daily Need Coverage Score
71%
Bread sticks
65%
Wafer

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 133mg)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Bread sticks
Bread sticks is lower in Sugar (difference - 36.17g)
Which food is lower in Cholesterol?
Bread sticks
Bread sticks is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Bread sticks
Bread sticks is lower in Saturated Fat (difference - 2.831g)
Which food is richer in vitamins?
Bread sticks
Bread sticks is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Bread sticks - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174929/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.