Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Naan
  5. Compare
  6. Naan vs. Wafer

Naan vs. Wafer — In-Depth Nutrition Comparison

Compare

The main differences between Naan and Wafer

  • Naan is richer in Manganese, Selenium, Phosphorus, Vitamin B6, and Fiber, yet Wafer is richer in Copper, Iron, Folate, and Vitamin B2.
  • Daily need coverage for Copper from Wafer is 34% higher.
  • Naan contains 3 times more Vitamin B6 than Wafer. Naan contains 0.128mg of Vitamin B6, while Wafer contains 0.051mg.
  • Naan contains less Saturated Fat.

Food types used in this article are Bread, naan, whole wheat, commercially prepared, refrigerated and Cookies, chocolate wafers.

Infographic

Naan 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.
Naan
Naan
7
:
3
Wafer
Wafer
Contains more Calcium +90.3%
Contains more Magnesium +28.3%
Contains more Phosphorus +42.4%
Contains less Sodium -19.5%
Contains more Zinc +13.8%
Contains more Manganese +101.1%
Contains more Selenium +100%
Contains more Iron +131.8%
Contains more Potassium +13.5%
Contains more Copper +193%
Naan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 65% 49% 81% 17% 61% 34% 53% 183% 63%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +90.3%
Contains more Magnesium +28.3%
Contains more Phosphorus +42.4%
Contains less Sodium -19.5%
Contains more Zinc +13.8%
Contains more Manganese +101.1%
Contains more Selenium +100%
Contains more Iron +131.8%
Contains more Potassium +13.5%
Contains more Copper +193%

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.
Naan
Naan
4
:
6
Wafer
Wafer
Contains more Vitamin E +83.3%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B6 +151%
Contains more Vitamin K +37.5%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +15.3%
Contains more Vitamin B2 +47.8%
Contains more Folate +193.8%
Contains more Vitamin B12 +∞%
Naan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 27% 0% 0% 44% 42% 68% 0% 30% 12% 0% 9%
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 +83.3%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B6 +151%
Contains more Vitamin K +37.5%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +15.3%
Contains more Vitamin B2 +47.8%
Contains more Folate +193.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Naan
Naan
2
:
3
Wafer
Wafer
Contains more Protein +54.5%
Contains more Water +675.6%
Contains more Fats +111.9%
Contains more Carbs +57.3%
Equal in Other - 2
Naan
10% 7% 46% 35% 2%
Protein: 10.2 g
Fats: 6.7 g
Carbs: 46.21 g
Water: 34.9 g
Other: 1.99 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 +54.5%
Contains more Water +675.6%
Contains more Fats +111.9%
Contains more Carbs +57.3%
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Naan
Naan
1
:
2
Wafer
Wafer
Contains less Saturated Fat -31.5%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +230.1%
Naan
48% 32% 21%
Saturated Fat: 2.907 g
Monounsaturated Fat: 1.946 g
Polyunsaturated fat: 1.258 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -31.5%
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +230.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Naan Wafer Opinion
Net carbs 41.41g 69.3g Wafer
Protein 10.2g 6.6g Naan
Fats 6.7g 14.2g Wafer
Carbs 46.21g 72.7g Wafer
Calories 286kcal 433kcal Wafer
Starch 36g Naan
Fructose 0.8g Naan
Sugar 3.4g 37.43g Naan
Fiber 4.8g 3.4g Naan
Calcium 59mg 31mg Naan
Iron 1.73mg 4.01mg Wafer
Magnesium 68mg 53mg Naan
Phosphorus 188mg 132mg Naan
Potassium 185mg 210mg Wafer
Sodium 467mg 580mg Naan
Zinc 1.24mg 1.09mg Naan
Copper 0.158mg 0.463mg Wafer
Manganese 1.4mg 0.696mg Naan
Selenium 11.4µg 5.7µg Naan
Vitamin A 6IU 10IU Wafer
Vitamin A RAE 2µg 3µg Wafer
Vitamin E 1.32mg 0.72mg Naan
Vitamin B1 0.176mg 0.203mg Wafer
Vitamin B2 0.18mg 0.266mg Wafer
Vitamin B3 3.58mg 2.858mg Naan
Vitamin B5 0.381mg Wafer
Vitamin B6 0.128mg 0.051mg Naan
Folate 16µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 3.3µg 2.4µg Naan
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 1mg 2mg Naan
Saturated Fat 2.907g 4.241g Naan
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 1.946g 4.865g Wafer
Polyunsaturated fat 1.258g 4.153g Wafer

Which food is preferable for your diet?

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

People also compare

Naan
Naan vs Roti (Chapati)
Roti (Chapati)
Naan
Naan vs Pita
Pita
Naan
Naan vs Papadum
Papadum
Wafer
Wafer vs Fortune cookie
Fortune cookie
Wafer
Wafer vs Graham cracker
Graham cracker
Wafer
Wafer vs Cookie dough
Cookie dough

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
19%
Naan
22%
Wafer
Minerals Daily Need Coverage Score
62%
Naan
65%
Wafer

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Naan
Naan is lower in Sugar (difference - 34.03g)
Which food contains less Sodium?
Naan
Naan contains less Sodium (difference - 113mg)
Which food is lower in Cholesterol?
Naan
Naan is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Naan
Naan is lower in Saturated Fat (difference - 1.334g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Naan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174077/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.