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  6. Wafer vs. Pan dulce

Wafer vs. Pan dulce — In-Depth Nutrition Comparison

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Important differences between Wafer and Pan dulce

  • Wafer has more Copper, Iron, Manganese, and Magnesium, however, Pan dulce has more Selenium, Folate, and Vitamin B1.
  • Wafer's daily need coverage for Copper is 38% more.
  • Wafer has 3 times more Sodium than Pan dulce. Wafer has 580mg of Sodium, while Pan dulce has 228mg.

The food varieties used in the comparison are Cookies, chocolate wafers and Bread, pan dulce, sweet yeast bread.

Infographic

Wafer vs Pan dulce 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
Pan dulce
Pan dulce
Contains more Iron +39.7%
Contains more Magnesium +120.8%
Contains more Phosphorus +40.4%
Contains more Potassium +103.9%
Contains more Zinc +29.8%
Contains more Copper +282.6%
Contains more Manganese +51.3%
Contains more Calcium +177.4%
Contains less Sodium -60.7%
Contains more Selenium +359.6%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Pan dulce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 108% 18% 41% 10% 30% 23% 41% 60% 143%
Contains more Iron +39.7%
Contains more Magnesium +120.8%
Contains more Phosphorus +40.4%
Contains more Potassium +103.9%
Contains more Zinc +29.8%
Contains more Copper +282.6%
Contains more Manganese +51.3%
Contains more Calcium +177.4%
Contains less Sodium -60.7%
Contains more Selenium +359.6%

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
Pan dulce
Pan dulce
Contains more Vitamin E +148.3%
Contains more Vitamin B2 +15.7%
Contains more Vitamin K +50%
Contains more Vitamin A +130%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B5 +54.9%
Contains more Vitamin B6 +11.8%
Contains more Folate +129.8%
Contains more Vitamin B12 +22.2%
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%
Pan dulce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 6% 0% 4% 95% 54% 65% 36% 14% 81% 14% 4%
Contains more Vitamin E +148.3%
Contains more Vitamin B2 +15.7%
Contains more Vitamin K +50%
Contains more Vitamin A +130%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85.7%
Contains more Vitamin B3 +21.2%
Contains more Vitamin B5 +54.9%
Contains more Vitamin B6 +11.8%
Contains more Folate +129.8%
Contains more Vitamin B12 +22.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
:
2
Pan dulce
Pan dulce
Contains more Fats +22.6%
Contains more Carbs +28.9%
Contains more Other +85.2%
Contains more Protein +42.7%
Contains more Water +378.7%
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
Pan dulce
9% 12% 56% 22%
Protein: 9.42 g
Fats: 11.58 g
Carbs: 56.38 g
Water: 21.54 g
Other: 1.08 g
Contains more Fats +22.6%
Contains more Carbs +28.9%
Contains more Other +85.2%
Contains more Protein +42.7%
Contains more Water +378.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Pan dulce
Pan dulce
Contains more Monounsaturated Fat +39%
Contains more Polyunsaturated fat +171.4%
Contains less Saturated Fat -48.5%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Pan dulce
30% 49% 21%
Saturated Fat: 2.183 g
Monounsaturated Fat: 3.499 g
Polyunsaturated fat: 1.53 g
Contains more Monounsaturated Fat +39%
Contains more Polyunsaturated fat +171.4%
Contains less Saturated Fat -48.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Pan dulce Opinion
Net carbs 69.3g 54.08g Wafer
Protein 6.6g 9.42g Pan dulce
Fats 14.2g 11.58g Wafer
Carbs 72.7g 56.38g Wafer
Calories 433kcal 367kcal Wafer
Starch 37.8g Pan dulce
Fructose 4.05g Pan dulce
Sugar 37.43g 12.5g Pan dulce
Fiber 3.4g 2.3g Wafer
Calcium 31mg 86mg Pan dulce
Iron 4.01mg 2.87mg Wafer
Magnesium 53mg 24mg Wafer
Phosphorus 132mg 94mg Wafer
Potassium 210mg 103mg Wafer
Sodium 580mg 228mg Pan dulce
Zinc 1.09mg 0.84mg Wafer
Copper 0.463mg 0.121mg Wafer
Manganese 0.696mg 0.46mg Wafer
Selenium 5.7µg 26.2µg Pan dulce
Vitamin A 10IU 23IU Pan dulce
Vitamin A RAE 3µg 5µg Pan dulce
Vitamin E 0.72mg 0.29mg Wafer
Vitamin C 0mg 1.2mg Pan dulce
Vitamin B1 0.203mg 0.377mg Pan dulce
Vitamin B2 0.266mg 0.23mg Wafer
Vitamin B3 2.858mg 3.463mg Pan dulce
Vitamin B5 0.381mg 0.59mg Pan dulce
Vitamin B6 0.051mg 0.057mg Pan dulce
Folate 47µg 108µg Pan dulce
Vitamin B12 0.09µg 0.11µg Pan dulce
Vitamin K 2.4µg 1.6µg Wafer
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 30mg Wafer
Trans Fat 1.103g Wafer
Saturated Fat 4.241g 2.183g Pan dulce
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Omega-3 - DPA 0g 0.001g Pan dulce
Monounsaturated Fat 4.865g 3.499g Wafer
Polyunsaturated fat 4.153g 1.53g Wafer
Omega-6 - Eicosadienoic acid 0.009g Pan dulce
Omega-6 - Linoleic acid 1.21g Pan dulce
Omega-6 - Gamma-linoleic acid 0.001g Pan dulce
Omega-3 - ALA 0.066g Pan dulce
Omega-3 - Eicosatrienoic acid 0.002g Pan dulce
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Pan dulce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Pan dulce
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
31%
Pan dulce
Minerals Daily Need Coverage Score
65%
Wafer
50%
Pan dulce

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 28mg)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Pan dulce
Pan dulce is lower in Sugar (difference - 24.93g)
Which food contains less Sodium?
Pan dulce
Pan dulce contains less Sodium (difference - 352mg)
Which food is lower in Saturated Fat?
Pan dulce
Pan dulce is lower in Saturated Fat (difference - 2.058g)
Which food is richer in vitamins?
Pan dulce
Pan dulce is relatively richer in vitamins
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. Pan dulce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167935/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.