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  6. Wafer vs. White Bread

Wafer vs. White Bread — In-Depth Nutrition Comparison

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What are the main differences between Wafer and White Bread?

  • Wafer is richer in Copper, Magnesium, and Manganese, while White Bread is higher in Selenium, Vitamin B1, Folate, Vitamin B3, and Calcium.
  • Wafer's daily need coverage for Copper is 40% higher.
  • White Bread has 6 times less Saturated Fat than Wafer. Wafer has 4.241g of Saturated Fat, while White Bread has 0.698g.

We used Cookies, chocolate wafers and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Wafer vs White 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
7
:
3
White Bread
White Bread
Contains more Iron +11.1%
Contains more Magnesium +130.4%
Contains more Phosphorus +34.7%
Contains more Potassium +66.7%
Contains more Zinc +47.3%
Contains more Copper +358.4%
Contains more Manganese +29.9%
Contains more Calcium +364.5%
Contains less Sodium -15.5%
Contains more Selenium +286%
Equal in Iron - 3.61
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Iron +11.1%
Contains more Magnesium +130.4%
Contains more Phosphorus +34.7%
Contains more Potassium +66.7%
Contains more Zinc +47.3%
Contains more Copper +358.4%
Contains more Manganese +29.9%
Contains more Calcium +364.5%
Contains less Sodium -15.5%
Contains more Selenium +286%
Equal in Iron - 3.61

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
5
:
5
White Bread
White Bread
Contains more Vitamin A +900%
Contains more Vitamin E +227.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1100%
Contains more Vitamin B1 +162.6%
Contains more Vitamin B3 +67.2%
Contains more Vitamin B5 +40.7%
Contains more Vitamin B6 +70.6%
Contains more Folate +136.2%
Equal in Vitamin B2 - 0.243
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%
White 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% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +900%
Contains more Vitamin E +227.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1100%
Contains more Vitamin B1 +162.6%
Contains more Vitamin B3 +67.2%
Contains more Vitamin B5 +40.7%
Contains more Vitamin B6 +70.6%
Contains more Folate +136.2%
Equal in Vitamin B2 - 0.243

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
:
2
White Bread
White Bread
Contains more Fats +326.4%
Contains more Carbs +47.1%
Contains more Protein +34.1%
Contains more Water +709.3%
Equal in Other - 1.98
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
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Fats +326.4%
Contains more Carbs +47.1%
Contains more Protein +34.1%
Contains more Water +709.3%
Equal in Other - 1.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
White Bread
White Bread
Contains more Monounsaturated Fat +712.2%
Contains more Polyunsaturated fat +159.2%
Contains less Saturated Fat -83.5%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains more Monounsaturated Fat +712.2%
Contains more Polyunsaturated fat +159.2%
Contains less Saturated Fat -83.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer White Bread Opinion
Net carbs 69.3g 46.72g Wafer
Protein 6.6g 8.85g White Bread
Fats 14.2g 3.33g Wafer
Carbs 72.7g 49.42g Wafer
Calories 433kcal 266kcal Wafer
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 37.43g 5.67g White Bread
Fiber 3.4g 2.7g Wafer
Calcium 31mg 144mg White Bread
Iron 4.01mg 3.61mg Wafer
Magnesium 53mg 23mg Wafer
Phosphorus 132mg 98mg Wafer
Potassium 210mg 126mg Wafer
Sodium 580mg 490mg White Bread
Zinc 1.09mg 0.74mg Wafer
Copper 0.463mg 0.101mg Wafer
Manganese 0.696mg 0.536mg Wafer
Selenium 5.7µg 22µg White Bread
Vitamin A 10IU 1IU Wafer
Vitamin A RAE 3µg 0µg Wafer
Vitamin E 0.72mg 0.22mg Wafer
Vitamin B1 0.203mg 0.533mg White Bread
Vitamin B2 0.266mg 0.243mg Wafer
Vitamin B3 2.858mg 4.78mg White Bread
Vitamin B5 0.381mg 0.536mg White Bread
Vitamin B6 0.051mg 0.087mg White Bread
Folate 47µg 111µg White Bread
Vitamin B12 0.09µg 0µg Wafer
Vitamin K 2.4µg 0.2µg 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 0mg White Bread
Trans Fat 0.027g Wafer
Saturated Fat 4.241g 0.698g White Bread
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0.001g Wafer
Monounsaturated Fat 4.865g 0.599g Wafer
Polyunsaturated fat 4.153g 1.602g Wafer
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer White 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
35%
White Bread
Minerals Daily Need Coverage Score
65%
Wafer
56%
White Bread

Comparison summary

Which food is lower in Sugar?
White Bread
White Bread is lower in Sugar (difference - 31.76g)
Which food contains less Sodium?
White Bread
White Bread contains less Sodium (difference - 90mg)
Which food is lower in Cholesterol?
White Bread
White Bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
White Bread
White Bread is lower in Saturated Fat (difference - 3.543g)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Wafer
Wafer 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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.