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English muffin vs. Wafer — In-Depth Nutrition Comparison

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What are the main differences between English muffin and Wafer?

  • Wafer has more Iron, Copper, Manganese, Vitamin B2, Vitamin B3, and Magnesium than English muffin.
  • Wafer's daily need coverage for Iron is 39% higher.

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Cookies, chocolate wafers types in this comparison.

Infographic

English muffin 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.
Contains more Calcium +67.7%
Contains less Sodium -20%
Contains more Iron +350.6%
Contains more Magnesium +152.4%
Contains more Potassium +60.3%
Contains more Zinc +55.7%
Contains more Copper +258.9%
Contains more Manganese +95%
Equal in Phosphorus - 132
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 34% 15% 57% 12% 61% 20% 43% 47% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +67.7%
Contains less Sodium -20%
Contains more Iron +350.6%
Contains more Magnesium +152.4%
Contains more Potassium +60.3%
Contains more Zinc +55.7%
Contains more Copper +258.9%
Contains more Manganese +95%
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.
:
10
Wafer
Contains more Vitamin C +∞%
Contains more Vitamin B5 +17.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.2%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B3 +82.5%
Contains more Vitamin B6 +18.6%
Contains more Folate +27%
Contains more Vitamin B12 +125%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 1% 46% 36% 30% 27% 10% 28% 5% 0%
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 B5 +17.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.2%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B3 +82.5%
Contains more Vitamin B6 +18.6%
Contains more Folate +27%
Contains more Vitamin B12 +125%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +16.7%
Contains more Water +835.6%
Contains more Other +20%
Contains more Fats +688.9%
Contains more Carbs +58%
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
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 +16.7%
Contains more Water +835.6%
Contains more Other +20%
Contains more Fats +688.9%
Contains more Carbs +58%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +1510.9%
Contains more Polyunsaturated fat +367.7%
18% 21% 61%
Saturated Fat: 0.259 g
Monounsaturated Fat: 0.302 g
Polyunsaturated fat: 0.888 g
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +1510.9%
Contains more Polyunsaturated fat +367.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient English muffin Wafer Opinion
Net carbs 43.3g 69.3g Wafer
Protein 7.7g 6.6g English muffin
Fats 1.8g 14.2g Wafer
Carbs 46g 72.7g Wafer
Calories 235kcal 433kcal Wafer
Sugar 37.43g English muffin
Fiber 2.7g 3.4g Wafer
Calcium 52mg 31mg English muffin
Iron 0.89mg 4.01mg Wafer
Magnesium 21mg 53mg Wafer
Phosphorus 133mg 132mg English muffin
Potassium 131mg 210mg Wafer
Sodium 464mg 580mg English muffin
Zinc 0.7mg 1.09mg Wafer
Copper 0.129mg 0.463mg Wafer
Manganese 0.357mg 0.696mg Wafer
Selenium 5.7µg Wafer
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.72mg Wafer
Vitamin C 0.1mg 0mg English muffin
Vitamin B1 0.181mg 0.203mg Wafer
Vitamin B2 0.154mg 0.266mg Wafer
Vitamin B3 1.566mg 2.858mg Wafer
Vitamin B5 0.446mg 0.381mg English muffin
Vitamin B6 0.043mg 0.051mg Wafer
Folate 37µg 47µg Wafer
Vitamin B12 0.04µg 0.09µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.092mg 0.096mg Wafer
Threonine 0.242mg 0.22mg English muffin
Isoleucine 0.315mg 0.261mg English muffin
Leucine 0.553mg 0.447mg English muffin
Lysine 0.241mg 0.281mg Wafer
Methionine 0.139mg 0.105mg English muffin
Phenylalanine 0.379mg 0.308mg English muffin
Valine 0.353mg 0.323mg English muffin
Histidine 0.17mg 0.128mg English muffin
Cholesterol 0mg 2mg English muffin
Saturated Fat 0.259g 4.241g English muffin
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 0.302g 4.865g Wafer
Polyunsaturated fat 0.888g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin 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
15%
English muffin
22%
Wafer
Minerals Daily Need Coverage Score
30%
English muffin
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 116mg)
Which food is lower in Cholesterol?
English muffin
English muffin is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
English muffin
English muffin is lower in Saturated Fat (difference - 3.982g)
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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.