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Wafer vs. Pita — In-Depth Nutrition Comparison

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Significant differences between Wafer and Pita

  • Wafer has more Copper, Iron, Vitamin B2, Manganese, Magnesium, and Folate, however, Pita is richer in Calcium, and Vitamin B1.
  • Wafer covers your daily Copper needs 33% more than Pita.
  • Pita has 26 times less Saturated Fat than Wafer. Wafer has 4.241g of Saturated Fat, while Pita has 0.166g.

Specific food types used in this comparison are Cookies, chocolate wafers and Bread, pita, white, unenriched.

Infographic

Wafer vs Pita 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
8
:
2
Pita
Contains more Iron +186.4%
Contains more Magnesium +103.8%
Contains more Phosphorus +36.1%
Contains more Potassium +75%
Contains more Zinc +29.8%
Contains more Copper +175.6%
Contains more Manganese +44.7%
Contains more Calcium +177.4%
Equal in Sodium - 536
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 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Contains more Iron +186.4%
Contains more Magnesium +103.8%
Contains more Phosphorus +36.1%
Contains more Potassium +75%
Contains more Zinc +29.8%
Contains more Copper +175.6%
Contains more Manganese +44.7%
Contains more Calcium +177.4%
Equal in Sodium - 536

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
9
:
2
Pita
Contains more Vitamin A +∞%
Contains more Vitamin B2 +174.2%
Contains more Vitamin B3 +33.4%
Contains more Vitamin B6 +50%
Contains more Folate +95.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +31.5%
Equal in Vitamin B5 - 0.397
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% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +174.2%
Contains more Vitamin B3 +33.4%
Contains more Vitamin B6 +50%
Contains more Folate +95.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +31.5%
Equal in Vitamin B5 - 0.397

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
3
:
2
Pita
Contains more Fats +1083.3%
Contains more Carbs +30.5%
Contains more Protein +37.9%
Contains more Water +613.3%
Equal in Other - 1.9
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more Fats +1083.3%
Contains more Carbs +30.5%
Contains more Protein +37.9%
Contains more Water +613.3%
Equal in Other - 1.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
:
1
Pita
Contains more Monounsaturated Fat +4533.3%
Contains more Polyunsaturated fat +676.3%
Contains less Saturated Fat -96.1%
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Contains more Monounsaturated Fat +4533.3%
Contains more Polyunsaturated fat +676.3%
Contains less Saturated Fat -96.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Pita
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 Pita Opinion
Net carbs 69.3g 53.5g Wafer
Protein 6.6g 9.1g Pita
Fats 14.2g 1.2g Wafer
Carbs 72.7g 55.7g Wafer
Calories 433kcal 275kcal Wafer
Sugar 37.43g Pita
Fiber 3.4g 2.2g Wafer
Calcium 31mg 86mg Pita
Iron 4.01mg 1.4mg Wafer
Magnesium 53mg 26mg Wafer
Phosphorus 132mg 97mg Wafer
Potassium 210mg 120mg Wafer
Sodium 580mg 536mg Pita
Zinc 1.09mg 0.84mg Wafer
Copper 0.463mg 0.168mg Wafer
Manganese 0.696mg 0.481mg Wafer
Selenium 5.7µg Wafer
Vitamin A 10IU 0IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg Wafer
Vitamin B1 0.203mg 0.267mg Pita
Vitamin B2 0.266mg 0.097mg Wafer
Vitamin B3 2.858mg 2.142mg Wafer
Vitamin B5 0.381mg 0.397mg Pita
Vitamin B6 0.051mg 0.034mg Wafer
Folate 47µg 24µg Wafer
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg 0.105mg Pita
Threonine 0.22mg 0.257mg Pita
Isoleucine 0.261mg 0.349mg Pita
Leucine 0.447mg 0.634mg Pita
Lysine 0.281mg 0.219mg Wafer
Methionine 0.105mg 0.16mg Pita
Phenylalanine 0.308mg 0.446mg Pita
Valine 0.323mg 0.394mg Pita
Histidine 0.128mg 0.195mg Pita
Cholesterol 2mg 0mg Pita
Saturated Fat 4.241g 0.166g Pita
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 4.865g 0.105g Wafer
Polyunsaturated fat 4.153g 0.535g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Pita
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%
Pita
Minerals Daily Need Coverage Score
65%
Wafer
36%
Pita

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 - 7)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Pita
Pita contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Pita
Pita is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Pita
Pita is lower in Saturated Fat (difference - 4.075g)
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.