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  6. Wafer vs. French rolls

Wafer vs. French rolls — In-Depth Nutrition Comparison

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What are the main differences between Wafer and French rolls?

  • Wafer is richer in Copper, Iron, Magnesium, and Phosphorus, while French rolls are higher in Selenium, Vitamin B1, Folate, Vitamin B3, and Calcium.
  • French rolls' daily need coverage for Selenium is 40% higher.
  • French rolls have 4 times less Saturated Fat than Wafer. Wafer has 4.241g of Saturated Fat, while French rolls have 0.962g.

We used Cookies, chocolate wafers and Rolls, french types in this comparison.

Infographic

Wafer vs French rolls 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
7
:
3
French rolls
French rolls
Contains more Iron +48%
Contains more Magnesium +165%
Contains more Phosphorus +57.1%
Contains more Potassium +84.2%
Contains more Zinc +21.1%
Contains more Copper +243%
Contains more Manganese +24.5%
Contains more Calcium +193.5%
Contains more Selenium +389.5%
Equal in Sodium - 574
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
French rolls
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 102% 15% 36% 11% 75% 25% 45% 73% 153%
Contains more Iron +48%
Contains more Magnesium +165%
Contains more Phosphorus +57.1%
Contains more Potassium +84.2%
Contains more Zinc +21.1%
Contains more Copper +243%
Contains more Manganese +24.5%
Contains more Calcium +193.5%
Contains more Selenium +389.5%
Equal in Sodium - 574

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
5
:
5
French rolls
French rolls
Contains more Vitamin A +∞%
Contains more Vitamin E +140%
Contains more Vitamin B6 +30.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +33.3%
Contains more Vitamin B1 +157.6%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +52.3%
Contains more Vitamin B5 +18.6%
Contains more Folate +140.4%
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%
French rolls
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 0% 131% 70% 82% 28% 9% 85% 0% 5%
Contains more Vitamin A +∞%
Contains more Vitamin E +140%
Contains more Vitamin B6 +30.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +33.3%
Contains more Vitamin B1 +157.6%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +52.3%
Contains more Vitamin B5 +18.6%
Contains more Folate +140.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
:
3
French rolls
French rolls
Contains more Fats +230.2%
Contains more Carbs +44.8%
Contains more Protein +30.3%
Contains more Water +673.3%
Equal in Other - 2.1
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
French rolls
9% 4% 50% 35% 2%
Protein: 8.6 g
Fats: 4.3 g
Carbs: 50.2 g
Water: 34.8 g
Other: 2.1 g
Contains more Fats +230.2%
Contains more Carbs +44.8%
Contains more Protein +30.3%
Contains more Water +673.3%
Equal in Other - 2.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
French rolls
French rolls
Contains more Monounsaturated Fat +148.1%
Contains more Polyunsaturated fat +398%
Contains less Saturated Fat -77.3%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
French rolls
26% 52% 22%
Saturated Fat: 0.962 g
Monounsaturated Fat: 1.961 g
Polyunsaturated fat: 0.834 g
Contains more Monounsaturated Fat +148.1%
Contains more Polyunsaturated fat +398%
Contains less Saturated Fat -77.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer French rolls
Rich in minerals ok
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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer French rolls Opinion
Net carbs 69.3g 47g Wafer
Protein 6.6g 8.6g French rolls
Fats 14.2g 4.3g Wafer
Carbs 72.7g 50.2g Wafer
Calories 433kcal 277kcal Wafer
Sugar 37.43g 0.31g French rolls
Fiber 3.4g 3.2g Wafer
Calcium 31mg 91mg French rolls
Iron 4.01mg 2.71mg Wafer
Magnesium 53mg 20mg Wafer
Phosphorus 132mg 84mg Wafer
Potassium 210mg 114mg Wafer
Sodium 580mg 574mg French rolls
Zinc 1.09mg 0.9mg Wafer
Copper 0.463mg 0.135mg Wafer
Manganese 0.696mg 0.559mg Wafer
Selenium 5.7µg 27.9µg French rolls
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.3mg Wafer
Vitamin B1 0.203mg 0.523mg French rolls
Vitamin B2 0.266mg 0.3mg French rolls
Vitamin B3 2.858mg 4.352mg French rolls
Vitamin B5 0.381mg 0.452mg French rolls
Vitamin B6 0.051mg 0.039mg Wafer
Folate 47µg 113µg French rolls
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 1.8µg Wafer
Tryptophan 0.096mg 0.099mg French rolls
Threonine 0.22mg 0.255mg French rolls
Isoleucine 0.261mg 0.336mg French rolls
Leucine 0.447mg 0.608mg French rolls
Lysine 0.281mg 0.231mg Wafer
Methionine 0.105mg 153mg French rolls
Phenylalanine 0.308mg 0.422mg French rolls
Valine 0.323mg 0.38mg French rolls
Histidine 0.128mg 0.188mg French rolls
Cholesterol 2mg 0mg French rolls
Saturated Fat 4.241g 0.962g French rolls
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 1.961g Wafer
Polyunsaturated fat 4.153g 0.834g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer French rolls
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
34%
French rolls
Minerals Daily Need Coverage Score
65%
Wafer
56%
French rolls

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 - 2)
Which food is lower in Sugar?
French rolls
French rolls is lower in Sugar (difference - 37.12g)
Which food contains less Sodium?
French rolls
French rolls contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
French rolls
French rolls is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
French rolls
French rolls is lower in Saturated Fat (difference - 3.279g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. French rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172795/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.