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  6. Wheat Bread vs. Wafer

Wheat Bread vs. Wafer — In-Depth Nutrition Comparison

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Important differences between wheat Bread and wafer

  • Wheat Bread has more selenium, manganese, vitamin B3, vitamin B1, calcium, folate, vitamin B2, and phosphorus; however, wafer has more copper.
  • Wheat Bread's daily need coverage for selenium is 50% more.
  • Wheat Bread has 5 times more calcium than wafer. Wheat Bread has 165mg of calcium, while wafer has 31mg.
  • Wheat Bread is lower in saturated fat.

The food varieties used in the comparison are Bread, wheat, toasted and Cookies, chocolate wafers.

Infographic

Wheat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Wafer
Wafer
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more MagnesiumMagnesium +11.3%
Contains more CalciumCalcium +432.3%
Contains more ZincZinc +34.9%
Contains more PhosphorusPhosphorus +42.4%
Contains more ManganeseManganese +97.8%
Contains more SeleniumSelenium +486%
Contains more CopperCopper +133.8%
~equal in Potassium ~210mg
~equal in Iron ~4.01mg
~equal in Sodium ~580mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Wafer
Wafer
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +116.3%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin B3Vitamin B3 +118.7%
Contains more Vitamin B5Vitamin B5 +19.7%
Contains more Vitamin B6Vitamin B6 +200%
Contains more Vitamin KVitamin K +137.5%
Contains more FolateFolate +83%
Contains more CholineCholine +54.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Wafer DV% diff.
Selenium 33.4µg 5.7µg 50%
Manganese 1.377mg 0.696mg 30%
Copper 0.198mg 0.463mg 29%
Vitamin B3 6.25mg 2.858mg 21%
Vitamin B1 0.439mg 0.203mg 20%
Polyunsaturated fat 1.72g 4.153g 16%
Fats 4.27g 14.2g 15%
Saturated fat 0.989g 4.241g 15%
Calcium 165mg 31mg 13%
Protein 12.96g 6.6g 13%
Monounsaturated fat 1.019g 4.865g 10%
Folate 86µg 47µg 10%
Vitamin B2 0.382mg 0.266mg 9%
Phosphorus 188mg 132mg 8%
Vitamin B6 0.153mg 0.051mg 8%
Calories 313kcal 433kcal 6%
Carbs 55.77g 72.7g 6%
Fiber 4.7g 3.4g 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin E 0.24mg 0.72mg 3%
Zinc 1.47mg 1.09mg 3%
Caffeine 0mg 10mg 3%
Vitamin K 5.7µg 2.4µg 3%
Vitamin B5 0.456mg 0.381mg 2%
Sodium 601mg 580mg 1%
Iron 4.09mg 4.01mg 1%
Magnesium 59mg 53mg 1%
Cholesterol 0mg 2mg 1%
Choline 22.1mg 14.3mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 69.3g N/A
Potassium 223mg 210mg 0%
Sugar 6.42g 37.43g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.092mg 0.096mg 0%
Threonine 0.299mg 0.22mg 0%
Isoleucine 0.258mg 0.261mg 0%
Leucine 0.461mg 0.447mg 0%
Lysine 0.215mg 0.281mg 0%
Methionine 0.105mg 0.105mg 0%
Phenylalanine 0.315mg 0.308mg 0%
Valine 0.31mg 0.323mg 0%
Histidine 0.15mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Wafer
Wafer
2
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 ProteinProtein +96.4%
Contains more WaterWater +438.4%
Contains more OtherOther +38.5%
Contains more FatsFats +232.6%
Contains more CarbsCarbs +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains less Sat. FatSaturated fat -76.7%
Contains more Mono. FatMonounsaturated fat +377.4%
Contains more Poly. FatPolyunsaturated fat +141.5%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.