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Wafer vs. English muffin — In-Depth Nutrition Comparison

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What are the main differences between Wafer and English muffin?

  • Wafer has more Iron, Copper, Manganese, Vitamin B2, Vitamin B3, and Magnesium than English muffin.
  • Wafer's daily need coverage for Iron is 39% higher.
  • English muffin has 16 times less Saturated Fat than Wafer. Wafer has 4.241g of Saturated Fat, while English muffin has 0.259g.

We used Cookies, chocolate wafers and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types in this comparison.

Infographic

Wafer vs English muffin 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.
Contains more Iron +350.6%
Contains more Magnesium +152.4%
Contains more Potassium +60.3%
Contains more Zinc +55.7%
Contains more Copper +258.9%
Contains more Manganese +95%
Contains more Calcium +67.7%
Contains less Sodium -20%
Equal in Phosphorus - 133
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 34% 15% 57% 12% 61% 20% 43% 47% 0%
Contains more Iron +350.6%
Contains more Magnesium +152.4%
Contains more Potassium +60.3%
Contains more Zinc +55.7%
Contains more Copper +258.9%
Contains more Manganese +95%
Contains more Calcium +67.7%
Contains less Sodium -20%
Equal in Phosphorus - 133

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
10
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.2%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B3 +82.5%
Contains more Vitamin B6 +18.6%
Contains more Folate +27%
Contains more Vitamin B12 +125%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +17.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 1% 46% 36% 30% 27% 10% 28% 5% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +12.2%
Contains more Vitamin B2 +72.7%
Contains more Vitamin B3 +82.5%
Contains more Vitamin B6 +18.6%
Contains more Folate +27%
Contains more Vitamin B12 +125%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +17.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +688.9%
Contains more Carbs +58%
Contains more Protein +16.7%
Contains more Water +835.6%
Contains more Other +20%
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more Fats +688.9%
Contains more Carbs +58%
Contains more Protein +16.7%
Contains more Water +835.6%
Contains more Other +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1510.9%
Contains more Polyunsaturated fat +367.7%
Contains less Saturated Fat -93.9%
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
18% 21% 61%
Saturated Fat: 0.259 g
Monounsaturated Fat: 0.302 g
Polyunsaturated fat: 0.888 g
Contains more Monounsaturated Fat +1510.9%
Contains more Polyunsaturated fat +367.7%
Contains less Saturated Fat -93.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer English muffin Opinion
Net carbs 69.3g 43.3g Wafer
Protein 6.6g 7.7g English muffin
Fats 14.2g 1.8g Wafer
Carbs 72.7g 46g Wafer
Calories 433kcal 235kcal Wafer
Sugar 37.43g English muffin
Fiber 3.4g 2.7g Wafer
Calcium 31mg 52mg English muffin
Iron 4.01mg 0.89mg Wafer
Magnesium 53mg 21mg Wafer
Phosphorus 132mg 133mg English muffin
Potassium 210mg 131mg Wafer
Sodium 580mg 464mg English muffin
Zinc 1.09mg 0.7mg Wafer
Copper 0.463mg 0.129mg Wafer
Manganese 0.696mg 0.357mg Wafer
Selenium 5.7µg Wafer
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg Wafer
Vitamin C 0mg 0.1mg English muffin
Vitamin B1 0.203mg 0.181mg Wafer
Vitamin B2 0.266mg 0.154mg Wafer
Vitamin B3 2.858mg 1.566mg Wafer
Vitamin B5 0.381mg 0.446mg English muffin
Vitamin B6 0.051mg 0.043mg Wafer
Folate 47µg 37µg Wafer
Vitamin B12 0.09µg 0.04µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg 0.092mg Wafer
Threonine 0.22mg 0.242mg English muffin
Isoleucine 0.261mg 0.315mg English muffin
Leucine 0.447mg 0.553mg English muffin
Lysine 0.281mg 0.241mg Wafer
Methionine 0.105mg 0.139mg English muffin
Phenylalanine 0.308mg 0.379mg English muffin
Valine 0.323mg 0.353mg English muffin
Histidine 0.128mg 0.17mg English muffin
Cholesterol 2mg 0mg English muffin
Saturated Fat 4.241g 0.259g English muffin
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 4.865g 0.302g Wafer
Polyunsaturated fat 4.153g 0.888g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer English muffin
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
15%
English muffin
Minerals Daily Need Coverage Score
65%
Wafer
30%
English muffin

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 116mg)
Which food is lower in Cholesterol?
English muffin
English muffin is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
English muffin
English muffin is lower in Saturated Fat (difference - 3.982g)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.