Wafer vs. Dinner rolls — In-Depth Nutrition Comparison
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How are Wafer and Dinner rolls different?
- Wafer is higher in Copper, and Magnesium, however, Dinner rolls are richer in Selenium, Vitamin B1, Vitamin B3, Calcium, Folate, Vitamin B2, and Vitamin K.
- Daily need coverage for Selenium from Dinner rolls is 38% higher.
- Wafer contains 3 times more Copper than Dinner rolls. While Wafer contains 0.463mg of Copper, Dinner rolls contain only 0.135mg.
- Dinner rolls have less Saturated Fat.
Cookies, chocolate wafers and Rolls, dinner, plain, commercially prepared (includes brown-and-serve) are the varieties used in this article.
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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
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Magnesium
+103.8%
Contains
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Potassium
+51.1%
Contains
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Zinc
+10.1%
Contains
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Copper
+243%
Contains
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Manganese
+19.6%
Contains
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Calcium
+474.2%
Contains
less
Sodium
-19.5%
Contains
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Selenium
+370.2%
Equal in Iron - 3.72
Equal in Phosphorus - 122
Equal in Zinc - 0.99
Contains
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Magnesium
+103.8%
Contains
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Potassium
+51.1%
Contains
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Zinc
+10.1%
Contains
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Copper
+243%
Contains
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Manganese
+19.6%
Contains
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Calcium
+474.2%
Contains
less
Sodium
-19.5%
Contains
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Selenium
+370.2%
Equal in Iron - 3.72
Equal in Phosphorus - 122
Equal in Zinc - 0.99
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.
:
Contains
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Vitamin A
+100%
Contains
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Vitamin E
+157.1%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+159.1%
Contains
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Vitamin B2
+40.6%
Contains
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Vitamin B3
+87.8%
Contains
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Vitamin B5
+18.6%
Contains
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Vitamin B6
+90.2%
Contains
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Folate
+114.9%
Contains
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Vitamin B12
+44.4%
Contains
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Vitamin K
+341.7%
Contains
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Vitamin A
+100%
Contains
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Vitamin E
+157.1%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+159.1%
Contains
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Vitamin B2
+40.6%
Contains
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Vitamin B3
+87.8%
Contains
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Vitamin B5
+18.6%
Contains
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Vitamin B6
+90.2%
Contains
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Folate
+114.9%
Contains
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Vitamin B12
+44.4%
Contains
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Vitamin K
+341.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+119.5%
Contains
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Carbs
+39.7%
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Protein
+64.5%
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Water
+532%
Equal in Other - 2.19
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
10.86 g
Fats:
6.47 g
Carbs:
52.04 g
Water:
28.44 g
Other:
2.19 g
Contains
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Fats
+119.5%
Contains
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Carbs
+39.7%
Contains
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Protein
+64.5%
Contains
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Water
+532%
Equal in Other - 2.19
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+158.6%
Contains
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Polyunsaturated fat
+65.5%
Contains
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Saturated Fat
-67.6%
Saturated Fat:
4.241 g
Monounsaturated Fat:
4.865 g
Polyunsaturated fat:
4.153 g
Saturated Fat:
1.375 g
Monounsaturated Fat:
1.881 g
Polyunsaturated fat:
2.509 g
Contains
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Monounsaturated Fat
+158.6%
Contains
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Polyunsaturated fat
+65.5%
Contains
less
Saturated Fat
-67.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 69.3g | 50.04g |
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| Protein | 6.6g | 10.86g |
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| Fats | 14.2g | 6.47g |
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| Carbs | 72.7g | 52.04g |
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| Calories | 433kcal | 310kcal |
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| Sugar | 37.43g | 5.55g |
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| Fiber | 3.4g | 2g |
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| Calcium | 31mg | 178mg |
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| Iron | 4.01mg | 3.72mg |
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| Magnesium | 53mg | 26mg |
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| Phosphorus | 132mg | 122mg |
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| Potassium | 210mg | 139mg |
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| Sodium | 580mg | 467mg |
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| Zinc | 1.09mg | 0.99mg |
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| Copper | 0.463mg | 0.135mg |
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| Manganese | 0.696mg | 0.582mg |
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| Selenium | 5.7µg | 26.8µg |
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| Vitamin A | 10IU | 5IU |
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| Vitamin A RAE | 3µg | 1µg |
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| Vitamin E | 0.72mg | 0.28mg |
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| Vitamin C | 0mg | 0.2mg |
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| Vitamin B1 | 0.203mg | 0.526mg |
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| Vitamin B2 | 0.266mg | 0.374mg |
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| Vitamin B3 | 2.858mg | 5.367mg |
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| Vitamin B5 | 0.381mg | 0.452mg |
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| Vitamin B6 | 0.051mg | 0.097mg |
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| Folate | 47µg | 101µg |
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| Vitamin B12 | 0.09µg | 0.13µg |
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| Vitamin K | 2.4µg | 10.6µg |
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| Tryptophan | 0.096mg | 0.081mg |
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| Threonine | 0.22mg | 0.286mg |
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| Isoleucine | 0.261mg | 0.337mg |
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| Leucine | 0.447mg | 0.729mg |
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| Lysine | 0.281mg | 0.233mg |
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| Methionine | 0.105mg | 0.145mg |
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| Phenylalanine | 0.308mg | 0.506mg |
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| Valine | 0.323mg | 0.401mg |
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| Histidine | 0.128mg | 0.222mg |
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| Cholesterol | 2mg | 4mg |
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| Saturated Fat | 4.241g | 1.375g |
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| Omega-3 - DHA | 0.002g | 0.001g |
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| Omega-3 - EPA | 0.003g | 0g |
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| Monounsaturated Fat | 4.865g | 1.881g |
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| Polyunsaturated fat | 4.153g | 2.509g |
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| Omega-3 - ALA | 0.224g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
41%
Minerals Daily Need Coverage Score
65%
63%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 2mg)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Dinner rolls is lower in Sugar (difference - 31.88g)
Which food contains less Sodium?
Dinner rolls contains less Sodium (difference - 113mg)
Which food is lower in Saturated Fat?
Dinner rolls is lower in Saturated Fat (difference - 2.866g)
Which food is richer in vitamins?
Dinner rolls is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)