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  6. Wafer vs. Wheat Bread

Wafer vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between Wafer and Wheat Bread

  • Wafer has more Copper, however, Wheat Bread has more Selenium, Manganese, Vitamin B3, Vitamin B1, Calcium, Folate, Vitamin B2, and Phosphorus.
  • Wheat Bread's daily need coverage for Selenium is 50% more.
  • Wafer has 4 times more Saturated Fat than Wheat Bread. Wafer has 4.241g of Saturated Fat, while Wheat Bread has 0.989g.

The food varieties used in the comparison are Cookies, chocolate wafers and Bread, wheat, toasted.

Infographic

Wafer vs Wheat Bread 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.
Wafer
Wafer
2
:
8
Wheat Bread
Wheat Bread
Contains more Copper +133.8%
Contains more Calcium +432.3%
Contains more Magnesium +11.3%
Contains more Phosphorus +42.4%
Contains more Zinc +34.9%
Contains more Manganese +97.8%
Contains more Selenium +486%
Equal in Iron - 4.09
Equal in Potassium - 223
Equal in Sodium - 601
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Copper +133.8%
Contains more Calcium +432.3%
Contains more Magnesium +11.3%
Contains more Phosphorus +42.4%
Contains more Zinc +34.9%
Contains more Manganese +97.8%
Contains more Selenium +486%
Equal in Iron - 4.09
Equal in Potassium - 223
Equal in Sodium - 601

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.
Wafer
Wafer
3
:
8
Wheat Bread
Wheat Bread
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116.3%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B3 +118.7%
Contains more Vitamin B5 +19.7%
Contains more Vitamin B6 +200%
Contains more Folate +83%
Contains more Vitamin K +137.5%
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%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin E +200%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +116.3%
Contains more Vitamin B2 +43.6%
Contains more Vitamin B3 +118.7%
Contains more Vitamin B5 +19.7%
Contains more Vitamin B6 +200%
Contains more Folate +83%
Contains more Vitamin K +137.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
:
3
Wheat Bread
Wheat Bread
Contains more Fats +232.6%
Contains more Carbs +30.4%
Contains more Protein +96.4%
Contains more Water +438.4%
Contains more Other +38.5%
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
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Fats +232.6%
Contains more Carbs +30.4%
Contains more Protein +96.4%
Contains more Water +438.4%
Contains more Other +38.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Wheat Bread
Wheat Bread
Contains more Monounsaturated Fat +377.4%
Contains more Polyunsaturated fat +141.5%
Contains less Saturated Fat -76.7%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +377.4%
Contains more Polyunsaturated fat +141.5%
Contains less Saturated Fat -76.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Wheat Bread Opinion
Net carbs 69.3g 51.07g Wafer
Protein 6.6g 12.96g Wheat Bread
Fats 14.2g 4.27g Wafer
Carbs 72.7g 55.77g Wafer
Calories 433kcal 313kcal Wafer
Sugar 37.43g 6.42g Wheat Bread
Fiber 3.4g 4.7g Wheat Bread
Calcium 31mg 165mg Wheat Bread
Iron 4.01mg 4.09mg Wheat Bread
Magnesium 53mg 59mg Wheat Bread
Phosphorus 132mg 188mg Wheat Bread
Potassium 210mg 223mg Wheat Bread
Sodium 580mg 601mg Wafer
Zinc 1.09mg 1.47mg Wheat Bread
Copper 0.463mg 0.198mg Wafer
Manganese 0.696mg 1.377mg Wheat Bread
Selenium 5.7µg 33.4µg Wheat Bread
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.24mg Wafer
Vitamin C 0mg 0.2mg Wheat Bread
Vitamin B1 0.203mg 0.439mg Wheat Bread
Vitamin B2 0.266mg 0.382mg Wheat Bread
Vitamin B3 2.858mg 6.25mg Wheat Bread
Vitamin B5 0.381mg 0.456mg Wheat Bread
Vitamin B6 0.051mg 0.153mg Wheat Bread
Folate 47µg 86µg Wheat Bread
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 5.7µg Wheat Bread
Tryptophan 0.096mg 0.092mg Wafer
Threonine 0.22mg 0.299mg Wheat Bread
Isoleucine 0.261mg 0.258mg Wafer
Leucine 0.447mg 0.461mg Wheat Bread
Lysine 0.281mg 0.215mg Wafer
Methionine 0.105mg 0.105mg
Phenylalanine 0.308mg 0.315mg Wheat Bread
Valine 0.323mg 0.31mg Wafer
Histidine 0.128mg 0.15mg Wheat Bread
Cholesterol 2mg 0mg Wheat Bread
Saturated Fat 4.241g 0.989g Wheat Bread
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 1.019g Wafer
Polyunsaturated fat 4.153g 1.72g Wafer
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Wheat Bread
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
22%
Wafer
38%
Wheat Bread
Minerals Daily Need Coverage Score
65%
Wafer
89%
Wheat Bread

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 31.01g)
Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 3.252g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 21mg)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.3)

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.