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  6. Wafer vs. Rye bread

Wafer vs. Rye bread — In-Depth Nutrition Comparison

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What are the differences between Wafer and Rye bread?

  • Wafer is higher in Copper, and Iron, yet Rye bread is higher in Selenium, Vitamin B1, Folate, Fiber, Vitamin B3, Manganese, and Vitamin B2.
  • Rye bread's daily need coverage for Selenium is 46% more.
  • Wafer has 7 times more Saturated Fat than Rye bread. While Wafer has 4.241g of Saturated Fat, Rye bread has only 0.626g.

We used Cookies, chocolate wafers and Bread, rye types in this article.

Infographic

Wafer vs Rye 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
6
:
4
Rye bread
Rye bread
Contains more Iron +41.7%
Contains more Magnesium +32.5%
Contains more Potassium +26.5%
Contains more Copper +148.9%
Contains more Calcium +135.5%
Contains more Manganese +18.4%
Contains more Selenium +442.1%
Equal in Phosphorus - 125
Equal in Sodium - 603
Equal in Zinc - 1.14
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Contains more Iron +41.7%
Contains more Magnesium +32.5%
Contains more Potassium +26.5%
Contains more Copper +148.9%
Contains more Calcium +135.5%
Contains more Manganese +18.4%
Contains more Selenium +442.1%
Equal in Phosphorus - 125
Equal in Sodium - 603
Equal in Zinc - 1.14

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
:
7
Rye bread
Rye bread
Contains more Vitamin A +42.9%
Contains more Vitamin E +118.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +113.8%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +33.1%
Contains more Vitamin B5 +15.5%
Contains more Vitamin B6 +47.1%
Contains more Folate +134%
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%
Rye 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% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
Contains more Vitamin A +42.9%
Contains more Vitamin E +118.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +113.8%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +33.1%
Contains more Vitamin B5 +15.5%
Contains more Vitamin B6 +47.1%
Contains more Folate +134%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
:
3
Rye bread
Rye bread
Contains more Fats +330.3%
Contains more Carbs +50.5%
Contains more Protein +28.8%
Contains more Water +728.9%
Contains more Other +30%
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
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more Fats +330.3%
Contains more Carbs +50.5%
Contains more Protein +28.8%
Contains more Water +728.9%
Contains more Other +30%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Rye bread
Rye bread
Contains more Monounsaturated Fat +271.1%
Contains more Polyunsaturated fat +419.8%
Contains less Saturated Fat -85.2%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Contains more Monounsaturated Fat +271.1%
Contains more Polyunsaturated fat +419.8%
Contains less Saturated Fat -85.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Rye bread Opinion
Net carbs 69.3g 42.5g Wafer
Protein 6.6g 8.5g Rye bread
Fats 14.2g 3.3g Wafer
Carbs 72.7g 48.3g Wafer
Calories 433kcal 259kcal Wafer
Sugar 37.43g 3.85g Rye bread
Fiber 3.4g 5.8g Rye bread
Calcium 31mg 73mg Rye bread
Iron 4.01mg 2.83mg Wafer
Magnesium 53mg 40mg Wafer
Phosphorus 132mg 125mg Wafer
Potassium 210mg 166mg Wafer
Sodium 580mg 603mg Wafer
Zinc 1.09mg 1.14mg Rye bread
Copper 0.463mg 0.186mg Wafer
Manganese 0.696mg 0.824mg Rye bread
Selenium 5.7µg 30.9µg Rye bread
Vitamin A 10IU 7IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.33mg Wafer
Vitamin C 0mg 0.4mg Rye bread
Vitamin B1 0.203mg 0.434mg Rye bread
Vitamin B2 0.266mg 0.335mg Rye bread
Vitamin B3 2.858mg 3.805mg Rye bread
Vitamin B5 0.381mg 0.44mg Rye bread
Vitamin B6 0.051mg 0.075mg Rye bread
Folate 47µg 110µg Rye bread
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 1.2µg Wafer
Tryptophan 0.096mg 0.096mg
Threonine 0.22mg 0.255mg Rye bread
Isoleucine 0.261mg 0.319mg Rye bread
Leucine 0.447mg 0.579mg Rye bread
Lysine 0.281mg 0.233mg Wafer
Methionine 0.105mg 0.139mg Rye bread
Phenylalanine 0.308mg 0.411mg Rye bread
Valine 0.323mg 0.379mg Rye bread
Histidine 0.128mg 0.182mg Rye bread
Cholesterol 2mg 0mg Rye bread
Saturated Fat 4.241g 0.626g Rye bread
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 1.311g Wafer
Polyunsaturated fat 4.153g 0.799g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Rye 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%
Rye bread
Minerals Daily Need Coverage Score
65%
Wafer
67%
Rye bread

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 23mg)
Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 33.58g)
Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 3.615g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 1)
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.