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  6. Wafer vs. Protein bread

Wafer vs. Protein bread — In-Depth Nutrition Comparison

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Significant differences between Wafer and Protein bread

  • The amount of Selenium, Manganese, Folate, Vitamin B1, Vitamin B2, Calcium, Vitamin B3, and Phosphorus in Protein bread is higher than in Wafer.
  • Protein bread covers your daily Selenium needs 49% more than Wafer.
  • Protein bread has 13 times less Saturated Fat than Wafer. Wafer has 4.241g of Saturated Fat, while Protein bread has 0.332g.

Specific food types used in this comparison are Cookies, chocolate wafers and Bread, protein (includes gluten).

Infographic

Wafer vs Protein bread 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
1
:
9
Protein bread
Protein bread
Contains more Copper +11%
Contains more Calcium +300%
Contains more Magnesium +22.6%
Contains more Phosphorus +40.2%
Contains more Potassium +53.3%
Contains less Sodium -30.3%
Contains more Zinc +67%
Contains more Manganese +111.5%
Contains more Selenium +477.2%
Equal in Iron - 4.15
Equal in Copper - 0.417
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Protein bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 156% 47% 80% 29% 53% 50% 139% 192% 180%
Contains more Copper +11%
Contains more Calcium +300%
Contains more Magnesium +22.6%
Contains more Phosphorus +40.2%
Contains more Potassium +53.3%
Contains less Sodium -30.3%
Contains more Zinc +67%
Contains more Manganese +111.5%
Contains more Selenium +477.2%
Equal in Iron - 4.15
Equal in Copper - 0.417

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
4
:
6
Protein bread
Protein bread
Contains more Vitamin A +100%
Contains more Vitamin E +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +84.6%
Contains more Vitamin B1 +77.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +50.1%
Contains more Vitamin B5 +10.2%
Contains more Vitamin B6 +39.2%
Contains more Folate +146.8%
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%
Protein bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 8% 0% 0% 90% 91% 81% 26% 17% 87% 0% 4%
Contains more Vitamin A +100%
Contains more Vitamin E +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +84.6%
Contains more Vitamin B1 +77.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +50.1%
Contains more Vitamin B5 +10.2%
Contains more Vitamin B6 +39.2%
Contains more Folate +146.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
:
2
Protein bread
Protein bread
Contains more Fats +545.5%
Contains more Carbs +66%
Contains more Protein +83.3%
Contains more Water +788.9%
Equal in Other - 1.9
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
Protein bread
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 g
Other: 1.9 g
Contains more Fats +545.5%
Contains more Carbs +66%
Contains more Protein +83.3%
Contains more Water +788.9%
Equal in Other - 1.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Protein bread
Protein bread
Contains more Monounsaturated Fat +2558.5%
Contains more Polyunsaturated fat +311.6%
Contains less Saturated Fat -92.2%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Protein bread
22% 12% 66%
Saturated Fat: 0.332 g
Monounsaturated Fat: 0.183 g
Polyunsaturated fat: 1.009 g
Contains more Monounsaturated Fat +2558.5%
Contains more Polyunsaturated fat +311.6%
Contains less Saturated Fat -92.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Protein bread Opinion
Net carbs 69.3g 40.8g Wafer
Protein 6.6g 12.1g Protein bread
Fats 14.2g 2.2g Wafer
Carbs 72.7g 43.8g Wafer
Calories 433kcal 245kcal Wafer
Sugar 37.43g 1.44g Protein bread
Fiber 3.4g 3g Wafer
Calcium 31mg 124mg Protein bread
Iron 4.01mg 4.15mg Protein bread
Magnesium 53mg 65mg Protein bread
Phosphorus 132mg 185mg Protein bread
Potassium 210mg 322mg Protein bread
Sodium 580mg 404mg Protein bread
Zinc 1.09mg 1.82mg Protein bread
Copper 0.463mg 0.417mg Wafer
Manganese 0.696mg 1.472mg Protein bread
Selenium 5.7µg 32.9µg Protein bread
Vitamin A 10IU 5IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.36mg Wafer
Vitamin B1 0.203mg 0.36mg Protein bread
Vitamin B2 0.266mg 0.394mg Protein bread
Vitamin B3 2.858mg 4.289mg Protein bread
Vitamin B5 0.381mg 0.42mg Protein bread
Vitamin B6 0.051mg 0.071mg Protein bread
Folate 47µg 116µg Protein bread
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 1.3µg Wafer
Tryptophan 0.096mg 0.148mg Protein bread
Threonine 0.22mg 0.366mg Protein bread
Isoleucine 0.261mg 0.471mg Protein bread
Leucine 0.447mg 0.858mg Protein bread
Lysine 0.281mg 0.372mg Protein bread
Methionine 0.105mg 0.199mg Protein bread
Phenylalanine 0.308mg 0.596mg Protein bread
Valine 0.323mg 0.518mg Protein bread
Histidine 0.128mg 0.271mg Protein bread
Cholesterol 2mg 0mg Protein bread
Saturated Fat 4.241g 0.332g Protein bread
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 0.183g Wafer
Polyunsaturated fat 4.153g 1.009g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Protein bread
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
33%
Protein bread
Minerals Daily Need Coverage Score
65%
Wafer
96%
Protein bread

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Protein bread
Protein bread is lower in Sugar (difference - 35.99g)
Which food contains less Sodium?
Protein bread
Protein bread contains less Sodium (difference - 176mg)
Which food is lower in Cholesterol?
Protein bread
Protein bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Protein bread
Protein bread is lower in Saturated Fat (difference - 3.909g)
Which food is richer in minerals?
Protein bread
Protein bread is relatively richer in minerals
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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.