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  6. Wheat Bread vs. Wafer

Wheat Bread vs. Wafer — In-Depth Nutrition Comparison

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Important differences between Wheat Bread and Wafer

  • Wheat Bread has more Selenium, Manganese, Vitamin B3, Vitamin B1, Calcium, Folate, Vitamin B2, and Phosphorus, however, Wafer has more Copper.
  • Wheat Bread's daily need coverage for Selenium is 50% more.
  • Wheat Bread has 5 times more Calcium than Wafer. Wheat Bread has 165mg of Calcium, while Wafer has 31mg.
  • Wheat Bread is lower in Saturated Fat.

The food varieties used in the comparison are Bread, wheat, toasted and Cookies, chocolate wafers.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
8
:
2
Wafer
Wafer
Contains more Calcium +432.3%
Contains more Magnesium +11.3%
Contains more Phosphorus +42.4%
Contains more Zinc +34.9%
Contains more Manganese +97.8%
Contains more Selenium +486%
Contains more Copper +133.8%
Equal in Iron - 4.01
Equal in Potassium - 210
Equal in Sodium - 580
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +432.3%
Contains more Magnesium +11.3%
Contains more Phosphorus +42.4%
Contains more Zinc +34.9%
Contains more Manganese +97.8%
Contains more Selenium +486%
Contains more Copper +133.8%
Equal in Iron - 4.01
Equal in Potassium - 210
Equal in Sodium - 580

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.
Wheat Bread
Wheat Bread
8
:
3
Wafer
Wafer
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116.3%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B3 +118.7%
Contains more Vitamin B5 +19.7%
Contains more Vitamin B6 +200%
Contains more Folate +83%
Contains more Vitamin K +137.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B12 +∞%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 C +∞%
Contains more Vitamin B1 +116.3%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B3 +118.7%
Contains more Vitamin B5 +19.7%
Contains more Vitamin B6 +200%
Contains more Folate +83%
Contains more Vitamin K +137.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
3
:
2
Wafer
Wafer
Contains more Protein +96.4%
Contains more Water +438.4%
Contains more Other +38.5%
Contains more Fats +232.6%
Contains more Carbs +30.4%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +96.4%
Contains more Water +438.4%
Contains more Other +38.5%
Contains more Fats +232.6%
Contains more Carbs +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
2
Wafer
Wafer
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +377.4%
Contains more Polyunsaturated fat +141.5%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -76.7%
Contains more Monounsaturated Fat +377.4%
Contains more Polyunsaturated fat +141.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Wafer Opinion
Net carbs 51.07g 69.3g Wafer
Protein 12.96g 6.6g Wheat Bread
Fats 4.27g 14.2g Wafer
Carbs 55.77g 72.7g Wafer
Calories 313kcal 433kcal Wafer
Sugar 6.42g 37.43g Wheat Bread
Fiber 4.7g 3.4g Wheat Bread
Calcium 165mg 31mg Wheat Bread
Iron 4.09mg 4.01mg Wheat Bread
Magnesium 59mg 53mg Wheat Bread
Phosphorus 188mg 132mg Wheat Bread
Potassium 223mg 210mg Wheat Bread
Sodium 601mg 580mg Wafer
Zinc 1.47mg 1.09mg Wheat Bread
Copper 0.198mg 0.463mg Wafer
Manganese 1.377mg 0.696mg Wheat Bread
Selenium 33.4µg 5.7µg Wheat Bread
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.24mg 0.72mg Wafer
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.203mg Wheat Bread
Vitamin B2 0.382mg 0.266mg Wheat Bread
Vitamin B3 6.25mg 2.858mg Wheat Bread
Vitamin B5 0.456mg 0.381mg Wheat Bread
Vitamin B6 0.153mg 0.051mg Wheat Bread
Folate 86µg 47µg Wheat Bread
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 5.7µg 2.4µg Wheat Bread
Tryptophan 0.092mg 0.096mg Wafer
Threonine 0.299mg 0.22mg Wheat Bread
Isoleucine 0.258mg 0.261mg Wafer
Leucine 0.461mg 0.447mg Wheat Bread
Lysine 0.215mg 0.281mg Wafer
Methionine 0.105mg 0.105mg
Phenylalanine 0.315mg 0.308mg Wheat Bread
Valine 0.31mg 0.323mg Wafer
Histidine 0.15mg 0.128mg Wheat Bread
Cholesterol 0mg 2mg Wheat Bread
Saturated Fat 0.989g 4.241g Wheat Bread
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 1.019g 4.865g Wafer
Polyunsaturated fat 1.72g 4.153g Wafer
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread 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
38%
Wheat Bread
22%
Wafer
Minerals Daily Need Coverage Score
89%
Wheat Bread
65%
Wafer

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 31.01g)
Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 3.252g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 21mg)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.3)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.