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Sweet roll vs. Wafer — In-Depth Nutrition Comparison

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Summary of differences between Sweet roll and Wafer

  • Sweet roll has more Selenium, Vitamin B1, and Vitamin E , however, Wafer is higher in Copper, Iron, Manganese, Magnesium, and Phosphorus.
  • Wafer covers your daily need of Copper 42% more than Sweet roll.
  • Sweet roll has 33 times more Cholesterol than Wafer. While Sweet roll has 66mg of Cholesterol, Wafer has only 2mg.

These are the specific foods used in this comparison Sweet rolls, cinnamon, commercially prepared with raisins and Cookies, chocolate wafers.

Infographic

Sweet roll vs Wafer infographic
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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 +132.3%
Contains less Sodium -47.6%
Contains more Selenium +198.2%
Contains more Iron +150.6%
Contains more Magnesium +211.8%
Contains more Phosphorus +73.7%
Contains more Potassium +89.2%
Contains more Zinc +84.7%
Contains more Copper +426.1%
Contains more Manganese +132%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 60% 13% 33% 10% 40% 17% 30% 40% 93%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +132.3%
Contains less Sodium -47.6%
Contains more Selenium +198.2%
Contains more Iron +150.6%
Contains more Magnesium +211.8%
Contains more Phosphorus +73.7%
Contains more Potassium +89.2%
Contains more Zinc +84.7%
Contains more Copper +426.1%
Contains more Manganese +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.
:
2
Wafer
Contains more Vitamin A +2040%
Contains more Vitamin E +176.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +59.6%
Contains more Vitamin B6 +109.8%
Contains more Folate +53.2%
Contains more Vitamin B12 +55.6%
Contains more Vitamin K +83.3%
Contains more Vitamin B3 +19.9%
Equal in Vitamin B2 - 0.266
Equal in Vitamin B5 - 0.381
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 13% 40% 0% 7% 81% 62% 45% 25% 25% 54% 18% 11%
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 +2040%
Contains more Vitamin E +176.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +59.6%
Contains more Vitamin B6 +109.8%
Contains more Folate +53.2%
Contains more Vitamin B12 +55.6%
Contains more Vitamin K +83.3%
Contains more Vitamin B3 +19.9%
Equal in Vitamin B2 - 0.266
Equal in Vitamin B5 - 0.381

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +15.5%
Contains more Water +451.1%
Contains more Carbs +42.8%
Contains more Other +17.6%
Equal in Protein - 6.6
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 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 Fats +15.5%
Contains more Water +451.1%
Contains more Carbs +42.8%
Contains more Other +17.6%
Equal in Protein - 6.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -27.4%
Contains more Polyunsaturated fat +79.9%
Equal in Monounsaturated Fat - 4.865
20% 31% 49%
Saturated Fat: 3.079 g
Monounsaturated Fat: 4.797 g
Polyunsaturated fat: 7.473 g
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -27.4%
Contains more Polyunsaturated fat +79.9%
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.
Sweet roll Wafer
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Sweet roll Wafer Opinion
Net carbs 48.5g 69.3g Wafer
Protein 6.2g 6.6g Wafer
Fats 16.4g 14.2g Sweet roll
Carbs 50.9g 72.7g Wafer
Calories 372kcal 433kcal Wafer
Sugar 31.73g 37.43g Sweet roll
Fiber 2.4g 3.4g Wafer
Calcium 72mg 31mg Sweet roll
Iron 1.6mg 4.01mg Wafer
Magnesium 17mg 53mg Wafer
Phosphorus 76mg 132mg Wafer
Potassium 111mg 210mg Wafer
Sodium 304mg 580mg Sweet roll
Zinc 0.59mg 1.09mg Wafer
Copper 0.088mg 0.463mg Wafer
Manganese 0.3mg 0.696mg Wafer
Selenium 17µg 5.7µg Sweet roll
Vitamin A 214IU 10IU Sweet roll
Vitamin A RAE 62µg 3µg Sweet roll
Vitamin E 1.99mg 0.72mg Sweet roll
Vitamin C 2mg 0mg Sweet roll
Vitamin B1 0.324mg 0.203mg Sweet roll
Vitamin B2 0.265mg 0.266mg Wafer
Vitamin B3 2.384mg 2.858mg Wafer
Vitamin B5 0.406mg 0.381mg Sweet roll
Vitamin B6 0.107mg 0.051mg Sweet roll
Folate 72µg 47µg Sweet roll
Vitamin B12 0.14µg 0.09µg Sweet roll
Vitamin K 4.4µg 2.4µg Sweet roll
Tryptophan 0.074mg 0.096mg Wafer
Threonine 0.211mg 0.22mg Wafer
Isoleucine 0.259mg 0.261mg Wafer
Leucine 0.458mg 0.447mg Sweet roll
Lysine 0.243mg 0.281mg Wafer
Methionine 0.117mg 0.105mg Sweet roll
Phenylalanine 0.3mg 0.308mg Wafer
Valine 0.291mg 0.323mg Wafer
Histidine 0.145mg 0.128mg Sweet roll
Cholesterol 66mg 2mg Wafer
Saturated Fat 3.079g 4.241g Sweet roll
Omega-3 - DHA 0.004g 0.002g Sweet roll
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 4.797g 4.865g Wafer
Polyunsaturated fat 7.473g 4.153g Sweet roll

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll 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
31%
Sweet roll
22%
Wafer
Minerals Daily Need Coverage Score
35%
Sweet roll
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 64mg)
Which food is lower in Sugar?
Sweet roll
Sweet roll is lower in Sugar (difference - 5.7g)
Which food contains less Sodium?
Sweet roll
Sweet roll contains less Sodium (difference - 276mg)
Which food is lower in Saturated Fat?
Sweet roll
Sweet roll is lower in Saturated Fat (difference - 1.162g)
Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Sweet roll
Sweet roll 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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.