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  6. Dinner rolls vs. Wafer

Dinner rolls vs. Wafer — In-Depth Nutrition Comparison

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How are Dinner rolls and Wafer different?

  • Dinner rolls are higher in Selenium, Vitamin B1, Vitamin B3, Calcium, Folate, Vitamin B2, and Vitamin K, however, Wafer is richer in Copper, and Magnesium.
  • Daily need coverage for Selenium from Dinner rolls is 38% higher.
  • Dinner rolls contain 6 times more Calcium than Wafer. While Dinner rolls contain 178mg of Calcium, Wafer contains only 31mg.
  • Dinner rolls have less Saturated Fat.

Rolls, dinner, plain, commercially prepared (includes brown-and-serve) and Cookies, chocolate wafers are the varieties used in this article.

Infographic

Dinner rolls 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.
Dinner rolls
Dinner rolls
3
:
7
Wafer
Wafer
Contains more Calcium +474.2%
Contains less Sodium -19.5%
Contains more Selenium +370.2%
Contains more Magnesium +103.8%
Contains more Potassium +51.1%
Contains more Zinc +10.1%
Contains more Copper +243%
Contains more Manganese +19.6%
Equal in Iron - 4.01
Equal in Phosphorus - 132
Dinner rolls
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 140% 19% 53% 13% 61% 27% 45% 76% 147%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +474.2%
Contains less Sodium -19.5%
Contains more Selenium +370.2%
Contains more Magnesium +103.8%
Contains more Potassium +51.1%
Contains more Zinc +10.1%
Contains more Copper +243%
Contains more Manganese +19.6%
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.
Dinner rolls
Dinner rolls
9
:
2
Wafer
Wafer
Contains more Vitamin C +∞%
Contains more Vitamin B1 +159.1%
Contains more Vitamin B2 +40.6%
Contains more Vitamin B3 +87.8%
Contains more Vitamin B5 +18.6%
Contains more Vitamin B6 +90.2%
Contains more Folate +114.9%
Contains more Vitamin B12 +44.4%
Contains more Vitamin K +341.7%
Contains more Vitamin A +100%
Contains more Vitamin E +157.1%
Dinner rolls
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 0% 1% 132% 87% 101% 28% 23% 76% 17% 27%
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 +159.1%
Contains more Vitamin B2 +40.6%
Contains more Vitamin B3 +87.8%
Contains more Vitamin B5 +18.6%
Contains more Vitamin B6 +90.2%
Contains more Folate +114.9%
Contains more Vitamin B12 +44.4%
Contains more Vitamin K +341.7%
Contains more Vitamin A +100%
Contains more Vitamin E +157.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dinner rolls
Dinner rolls
3
:
2
Wafer
Wafer
Contains more Protein +64.5%
Contains more Water +532%
Contains more Fats +119.5%
Contains more Carbs +39.7%
Equal in Other - 2
Dinner rolls
11% 6% 52% 28% 2%
Protein: 10.86 g
Fats: 6.47 g
Carbs: 52.04 g
Water: 28.44 g
Other: 2.19 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 +64.5%
Contains more Water +532%
Contains more Fats +119.5%
Contains more Carbs +39.7%
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dinner rolls
Dinner rolls
1
:
2
Wafer
Wafer
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +158.6%
Contains more Polyunsaturated fat +65.5%
Dinner rolls
24% 33% 44%
Saturated Fat: 1.375 g
Monounsaturated Fat: 1.881 g
Polyunsaturated fat: 2.509 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -67.6%
Contains more Monounsaturated Fat +158.6%
Contains more Polyunsaturated fat +65.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dinner rolls Wafer Opinion
Net carbs 50.04g 69.3g Wafer
Protein 10.86g 6.6g Dinner rolls
Fats 6.47g 14.2g Wafer
Carbs 52.04g 72.7g Wafer
Calories 310kcal 433kcal Wafer
Sugar 5.55g 37.43g Dinner rolls
Fiber 2g 3.4g Wafer
Calcium 178mg 31mg Dinner rolls
Iron 3.72mg 4.01mg Wafer
Magnesium 26mg 53mg Wafer
Phosphorus 122mg 132mg Wafer
Potassium 139mg 210mg Wafer
Sodium 467mg 580mg Dinner rolls
Zinc 0.99mg 1.09mg Wafer
Copper 0.135mg 0.463mg Wafer
Manganese 0.582mg 0.696mg Wafer
Selenium 26.8µg 5.7µg Dinner rolls
Vitamin A 5IU 10IU Wafer
Vitamin A RAE 1µg 3µg Wafer
Vitamin E 0.28mg 0.72mg Wafer
Vitamin C 0.2mg 0mg Dinner rolls
Vitamin B1 0.526mg 0.203mg Dinner rolls
Vitamin B2 0.374mg 0.266mg Dinner rolls
Vitamin B3 5.367mg 2.858mg Dinner rolls
Vitamin B5 0.452mg 0.381mg Dinner rolls
Vitamin B6 0.097mg 0.051mg Dinner rolls
Folate 101µg 47µg Dinner rolls
Vitamin B12 0.13µg 0.09µg Dinner rolls
Vitamin K 10.6µg 2.4µg Dinner rolls
Tryptophan 0.081mg 0.096mg Wafer
Threonine 0.286mg 0.22mg Dinner rolls
Isoleucine 0.337mg 0.261mg Dinner rolls
Leucine 0.729mg 0.447mg Dinner rolls
Lysine 0.233mg 0.281mg Wafer
Methionine 0.145mg 0.105mg Dinner rolls
Phenylalanine 0.506mg 0.308mg Dinner rolls
Valine 0.401mg 0.323mg Dinner rolls
Histidine 0.222mg 0.128mg Dinner rolls
Cholesterol 4mg 2mg Wafer
Saturated Fat 1.375g 4.241g Dinner rolls
Omega-3 - DHA 0.001g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 1.881g 4.865g Wafer
Polyunsaturated fat 2.509g 4.153g Wafer
Omega-3 - ALA 0.224g Dinner rolls

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dinner rolls 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
41%
Dinner rolls
22%
Wafer
Minerals Daily Need Coverage Score
63%
Dinner rolls
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Dinner rolls
Dinner rolls is lower in Sugar (difference - 31.88g)
Which food contains less Sodium?
Dinner rolls
Dinner rolls contains less Sodium (difference - 113mg)
Which food is lower in Saturated Fat?
Dinner rolls
Dinner rolls is lower in Saturated Fat (difference - 2.866g)
Which food is richer in vitamins?
Dinner rolls
Dinner rolls 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. Dinner rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172793/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.