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  6. Wafer vs. Naan

Wafer vs. Naan — In-Depth Nutrition Comparison

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The main differences between Wafer and Naan

  • Wafer is richer in Copper, Iron, Folate, and Vitamin B2, yet Naan is richer in Manganese, Selenium, Phosphorus, Vitamin B6, and Fiber.
  • Daily need coverage for Copper from Wafer is 34% higher.
  • Wafer contains 3 times more Folate than Naan. Wafer contains 47µg of Folate, while Naan contains 16µg.
  • Naan contains less Saturated Fat.

Food types used in this article are Cookies, chocolate wafers and Bread, naan, whole wheat, commercially prepared, refrigerated.

Infographic

Wafer vs Naan 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
3
:
7
Naan
Naan
Contains more Iron +131.8%
Contains more Potassium +13.5%
Contains more Copper +193%
Contains more Calcium +90.3%
Contains more Magnesium +28.3%
Contains more Phosphorus +42.4%
Contains less Sodium -19.5%
Contains more Zinc +13.8%
Contains more Manganese +101.1%
Contains more Selenium +100%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Naan
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 65% 49% 81% 17% 61% 34% 53% 183% 63%
Contains more Iron +131.8%
Contains more Potassium +13.5%
Contains more Copper +193%
Contains more Calcium +90.3%
Contains more Magnesium +28.3%
Contains more Phosphorus +42.4%
Contains less Sodium -19.5%
Contains more Zinc +13.8%
Contains more Manganese +101.1%
Contains more Selenium +100%

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
6
:
4
Naan
Naan
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +15.3%
Contains more Vitamin B2 +47.8%
Contains more Folate +193.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B6 +151%
Contains more Vitamin K +37.5%
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%
Naan
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 27% 0% 0% 44% 42% 68% 0% 30% 12% 0% 9%
Contains more Vitamin A +66.7%
Contains more Vitamin B1 +15.3%
Contains more Vitamin B2 +47.8%
Contains more Folate +193.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +83.3%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B6 +151%
Contains more Vitamin K +37.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
:
2
Naan
Naan
Contains more Fats +111.9%
Contains more Carbs +57.3%
Contains more Protein +54.5%
Contains more Water +675.6%
Equal in Other - 1.99
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
Naan
10% 7% 46% 35% 2%
Protein: 10.2 g
Fats: 6.7 g
Carbs: 46.21 g
Water: 34.9 g
Other: 1.99 g
Contains more Fats +111.9%
Contains more Carbs +57.3%
Contains more Protein +54.5%
Contains more Water +675.6%
Equal in Other - 1.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Naan
Naan
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +230.1%
Contains less Saturated Fat -31.5%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Naan
48% 32% 21%
Saturated Fat: 2.907 g
Monounsaturated Fat: 1.946 g
Polyunsaturated fat: 1.258 g
Contains more Monounsaturated Fat +150%
Contains more Polyunsaturated fat +230.1%
Contains less Saturated Fat -31.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Naan Opinion
Net carbs 69.3g 41.41g Wafer
Protein 6.6g 10.2g Naan
Fats 14.2g 6.7g Wafer
Carbs 72.7g 46.21g Wafer
Calories 433kcal 286kcal Wafer
Starch 36g Naan
Fructose 0.8g Naan
Sugar 37.43g 3.4g Naan
Fiber 3.4g 4.8g Naan
Calcium 31mg 59mg Naan
Iron 4.01mg 1.73mg Wafer
Magnesium 53mg 68mg Naan
Phosphorus 132mg 188mg Naan
Potassium 210mg 185mg Wafer
Sodium 580mg 467mg Naan
Zinc 1.09mg 1.24mg Naan
Copper 0.463mg 0.158mg Wafer
Manganese 0.696mg 1.4mg Naan
Selenium 5.7µg 11.4µg Naan
Vitamin A 10IU 6IU Wafer
Vitamin A RAE 3µg 2µg Wafer
Vitamin E 0.72mg 1.32mg Naan
Vitamin B1 0.203mg 0.176mg Wafer
Vitamin B2 0.266mg 0.18mg Wafer
Vitamin B3 2.858mg 3.58mg Naan
Vitamin B5 0.381mg Wafer
Vitamin B6 0.051mg 0.128mg Naan
Folate 47µg 16µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 3.3µg Naan
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 2mg 1mg Naan
Saturated Fat 4.241g 2.907g Naan
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 1.946g Wafer
Polyunsaturated fat 4.153g 1.258g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Naan
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
19%
Naan
Minerals Daily Need Coverage Score
65%
Wafer
62%
Naan

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Naan
Naan is lower in Sugar (difference - 34.03g)
Which food contains less Sodium?
Naan
Naan contains less Sodium (difference - 113mg)
Which food is lower in Cholesterol?
Naan
Naan is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Naan
Naan is lower in Saturated Fat (difference - 1.334g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Naan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174077/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.