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  6. French toast vs. Wafer

French toast vs. Wafer — In-Depth Nutrition Comparison

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What are the main differences between French toast and Wafer?

  • French toast is richer in Selenium, Vitamin A RAE, and Vitamin B12, while Wafer is higher in Copper, Iron, Manganese, Magnesium, and Vitamin B3.
  • Wafer's daily need coverage for Copper is 45% higher.
  • Wafer has 58 times less Cholesterol than French toast. French toast has 116mg of Cholesterol, while Wafer has 2mg.

We used French toast, prepared from recipe, made with low fat (2%) milk and Cookies, chocolate wafers types in this comparison.

Infographic

French toast 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.
French toast
French toast
3
:
7
Wafer
Wafer
Contains more Calcium +222.6%
Contains less Sodium -17.4%
Contains more Selenium +252.6%
Contains more Iron +140.1%
Contains more Magnesium +211.8%
Contains more Phosphorus +12.8%
Contains more Potassium +56.7%
Contains more Zinc +62.7%
Contains more Copper +698.3%
Contains more Manganese +270.2%
French toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 63% 13% 51% 12% 63% 19% 20% 25% 110%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +222.6%
Contains less Sodium -17.4%
Contains more Selenium +252.6%
Contains more Iron +140.1%
Contains more Magnesium +211.8%
Contains more Phosphorus +12.8%
Contains more Potassium +56.7%
Contains more Zinc +62.7%
Contains more Copper +698.3%
Contains more Manganese +270.2%

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.
French toast
French toast
7
:
5
Wafer
Wafer
Contains more Vitamin A +4930%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.7%
Contains more Vitamin B5 +44.1%
Contains more Vitamin B6 +45.1%
Contains more Vitamin B12 +244.4%
Contains more Vitamin B3 +75.6%
Equal in Vitamin B1 - 0.203
Equal in Folate - 47
French toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 0% 0% 1% 51% 75% 31% 33% 18% 33% 39% 0%
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 A +4930%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +20.7%
Contains more Vitamin B5 +44.1%
Contains more Vitamin B6 +45.1%
Contains more Vitamin B12 +244.4%
Contains more Vitamin B3 +75.6%
Equal in Vitamin B1 - 0.203
Equal in Folate - 47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
French toast
French toast
2
:
3
Wafer
Wafer
Contains more Protein +16.7%
Contains more Water +1115.6%
Contains more Fats +31.5%
Contains more Carbs +190.8%
Contains more Other +11.1%
French toast
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 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 +16.7%
Contains more Water +1115.6%
Contains more Fats +31.5%
Contains more Carbs +190.8%
Contains more Other +11.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
French toast
French toast
1
:
2
Wafer
Wafer
Contains less Saturated Fat -35.8%
Contains more Polyunsaturated fat +60.1%
Equal in Monounsaturated Fat - 4.865
French toast
28% 46% 26%
Saturated Fat: 2.723 g
Monounsaturated Fat: 4.524 g
Polyunsaturated fat: 2.594 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -35.8%
Contains more Polyunsaturated fat +60.1%
Equal in Monounsaturated Fat - 4.865

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
French toast 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
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient French toast Wafer Opinion
Net carbs 25g 69.3g Wafer
Protein 7.7g 6.6g French toast
Fats 10.8g 14.2g Wafer
Carbs 25g 72.7g Wafer
Calories 229kcal 433kcal Wafer
Sugar 37.43g French toast
Fiber 3.4g Wafer
Calcium 100mg 31mg French toast
Iron 1.67mg 4.01mg Wafer
Magnesium 17mg 53mg Wafer
Phosphorus 117mg 132mg Wafer
Potassium 134mg 210mg Wafer
Sodium 479mg 580mg French toast
Zinc 0.67mg 1.09mg Wafer
Copper 0.058mg 0.463mg Wafer
Manganese 0.188mg 0.696mg Wafer
Selenium 20.1µg 5.7µg French toast
Vitamin A 503IU 10IU French toast
Vitamin A RAE 124µg 3µg French toast
Vitamin E 0.72mg Wafer
Vitamin C 0.3mg 0mg French toast
Vitamin B1 0.204mg 0.203mg French toast
Vitamin B2 0.321mg 0.266mg French toast
Vitamin B3 1.628mg 2.858mg Wafer
Vitamin B5 0.549mg 0.381mg French toast
Vitamin B6 0.074mg 0.051mg French toast
Folate 43µg 47µg Wafer
Vitamin B12 0.31µg 0.09µg French toast
Vitamin K 2.4µg Wafer
Tryptophan 0.094mg 0.096mg Wafer
Threonine 0.305mg 0.22mg French toast
Isoleucine 0.375mg 0.261mg French toast
Leucine 0.621mg 0.447mg French toast
Lysine 0.413mg 0.281mg French toast
Methionine 0.188mg 0.105mg French toast
Phenylalanine 0.389mg 0.308mg French toast
Valine 0.419mg 0.323mg French toast
Histidine 0.179mg 0.128mg French toast
Cholesterol 116mg 2mg Wafer
Saturated Fat 2.723g 4.241g French toast
Omega-3 - DHA 0.01g 0.002g French toast
Omega-3 - EPA 0.001g 0.003g Wafer
Monounsaturated Fat 4.524g 4.865g Wafer
Polyunsaturated fat 2.594g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French toast 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
26%
French toast
22%
Wafer
Minerals Daily Need Coverage Score
40%
French toast
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 114mg)
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?
French toast
French toast is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
French toast
French toast contains less Sodium (difference - 101mg)
Which food is lower in Saturated Fat?
French toast
French toast is lower in Saturated Fat (difference - 1.518g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.