Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. White Bread
  5. Compare
  6. White Bread vs. Wafer

White Bread vs. Wafer — In-Depth Nutrition Comparison

Compare

What are the main differences between White Bread and Wafer?

  • White Bread is richer in Selenium, Vitamin B1, Folate, Vitamin B3, and Calcium, while Wafer is higher in Copper, Magnesium, and Manganese.
  • Wafer's daily need coverage for Copper is 40% higher.
  • Wafer has 5 times less Calcium than White Bread. White Bread has 144mg of Calcium, while Wafer has 31mg.
  • White Bread is lower in Saturated Fat.

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

Infographic

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

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.
White Bread
White Bread
5
:
5
Wafer
Wafer
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%
Contains more Vitamin A +900%
Contains more Vitamin E +227.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1100%
Equal in Vitamin B2 - 0.266
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%
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%
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%
Contains more Vitamin A +900%
Contains more Vitamin E +227.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +1100%
Equal in Vitamin B2 - 0.266

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
2
:
3
Wafer
Wafer
Contains more Protein +34.1%
Contains more Water +709.3%
Contains more Fats +326.4%
Contains more Carbs +47.1%
Equal in Other - 2
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
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
Contains more Protein +34.1%
Contains more Water +709.3%
Contains more Fats +326.4%
Contains more Carbs +47.1%
Equal in Other - 2

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread Wafer
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 White Bread Wafer Opinion
Net carbs 46.72g 69.3g Wafer
Protein 8.85g 6.6g White Bread
Fats 3.33g 14.2g Wafer
Carbs 49.42g 72.7g Wafer
Calories 266kcal 433kcal Wafer
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 37.43g White Bread
Fiber 2.7g 3.4g Wafer
Calcium 144mg 31mg White Bread
Iron 3.61mg 4.01mg Wafer
Magnesium 23mg 53mg Wafer
Phosphorus 98mg 132mg Wafer
Potassium 126mg 210mg Wafer
Sodium 490mg 580mg White Bread
Zinc 0.74mg 1.09mg Wafer
Copper 0.101mg 0.463mg Wafer
Manganese 0.536mg 0.696mg Wafer
Selenium 22µg 5.7µg White Bread
Vitamin A 1IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.22mg 0.72mg Wafer
Vitamin B1 0.533mg 0.203mg White Bread
Vitamin B2 0.243mg 0.266mg Wafer
Vitamin B3 4.78mg 2.858mg White Bread
Vitamin B5 0.536mg 0.381mg White Bread
Vitamin B6 0.087mg 0.051mg White Bread
Folate 111µg 47µg White Bread
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 0.2µg 2.4µg 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 0mg 2mg White Bread
Trans Fat 0.027g Wafer
Saturated Fat 0.698g 4.241g White Bread
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0.001g 0.003g Wafer
Monounsaturated Fat 0.599g 4.865g Wafer
Polyunsaturated fat 1.602g 4.153g 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
White Bread Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

White Bread
White Bread vs Rye bread
Rye bread
White Bread
White Bread vs Raisin bread
Raisin bread
White Bread
White Bread vs Protein bread
Protein bread
Wafer
Wafer vs Fortune cookie
Fortune cookie
Wafer
Wafer vs Graham cracker
Graham cracker
Wafer
Wafer vs Cookie dough
Cookie dough

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
35%
White Bread
22%
Wafer
Minerals Daily Need Coverage Score
56%
White Bread
65%
Wafer

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.