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  6. Egg bread vs. Wafer

Egg bread vs. Wafer — In-Depth Nutrition Comparison

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The main differences between Egg bread and Wafer

  • Egg bread is richer in Selenium, Vitamin B1, Folate, Vitamin B2, Choline, and Vitamin B3, yet Wafer is richer in Copper, and Iron.
  • Daily need coverage for Selenium from Egg bread is 44% higher.
  • Egg bread contains 26 times more Cholesterol than Wafer. Egg bread contains 51mg of Cholesterol, while Wafer contains 2mg.

Food types used in this article are Bread, egg and Cookies, chocolate wafers.

Infographic

Egg 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 14% 28% 10% 114% 54% 22% 45% 50% 65% 164%
Wafer
Wafer
7
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 CalciumCalcium +200%
Contains less SodiumSodium -34.5%
Contains more SeleniumSelenium +428.1%
Contains more MagnesiumMagnesium +178.9%
Contains more PotassiumPotassium +82.6%
Contains more IronIron +31.9%
Contains more CopperCopper +185.8%
Contains more ZincZinc +38%
Contains more PhosphorusPhosphorus +24.5%
Contains more ManganeseManganese +39.2%

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% 13% 5.2% 12% 110% 101% 91% 17% 15% 13% 2.3% 79% 46%
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% 0.6% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin AVitamin A +2010%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +115.8%
Contains more Vitamin B2Vitamin B2 +63.9%
Contains more Vitamin B3Vitamin B3 +69.6%
Contains more Vitamin B6Vitamin B6 +25.5%
Contains more FolateFolate +123.4%
Contains more CholineCholine +489.5%
Contains more Vitamin EVitamin E +176.9%
Contains more Vitamin B5Vitamin B5 +35.1%
Contains more Vitamin KVitamin K +166.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B12 ~0.09µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 6% 48% 35% 2%
Protein: 9.5 g
Fats: 6 g
Carbs: 47.8 g
Water: 34.7 g
Other: 2 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 +43.9%
Contains more WaterWater +671.1%
Contains more FatsFats +136.7%
Contains more CarbsCarbs +52.1%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 46% 22%
Saturated Fat: Sat. Fat 1.593 g
Monounsaturated Fat: Mono. Fat 2.302 g
Polyunsaturated fat: Poly. Fat 1.106 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 -62.4%
Contains more Mono. FatMonounsaturated Fat +111.3%
Contains more Poly. FatPolyunsaturated fat +275.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Egg bread Wafer Opinion
Calories 287kcal 433kcal Wafer
Protein 9.5g 6.6g Egg bread
Fats 6g 14.2g Wafer
Net carbs 45.5g 69.3g Wafer
Carbs 47.8g 72.7g Wafer
Cholesterol 51mg 2mg Wafer
Vitamin D 16IU 0IU Egg bread
Magnesium 19mg 53mg Wafer
Calcium 93mg 31mg Egg bread
Potassium 115mg 210mg Wafer
Iron 3.04mg 4.01mg Wafer
Sugar 1.78g 37.43g Egg bread
Fiber 2.3g 3.4g Wafer
Copper 0.162mg 0.463mg Wafer
Zinc 0.79mg 1.09mg Wafer
Phosphorus 106mg 132mg Wafer
Sodium 380mg 580mg Egg bread
Vitamin A 211IU 10IU Egg bread
Vitamin A 63µg 3µg Egg bread
Vitamin E 0.26mg 0.72mg Wafer
Vitamin D 0.4µg 0µg Egg bread
Manganese 0.5mg 0.696mg Wafer
Selenium 30.1µg 5.7µg Egg bread
Vitamin B1 0.438mg 0.203mg Egg bread
Vitamin B2 0.436mg 0.266mg Egg bread
Vitamin B3 4.848mg 2.858mg Egg bread
Vitamin B5 0.282mg 0.381mg Wafer
Vitamin B6 0.064mg 0.051mg Egg bread
Vitamin B12 0.1µg 0.09µg Egg bread
Vitamin K 0.9µg 2.4µg Wafer
Folate 105µg 47µg Egg bread
Choline 84.3mg 14.3mg Egg bread
Saturated Fat 1.593g 4.241g Egg bread
Monounsaturated Fat 2.302g 4.865g Wafer
Polyunsaturated fat 1.106g 4.153g Wafer
Tryptophan 0.112mg 0.096mg Egg bread
Threonine 0.306mg 0.22mg Egg bread
Isoleucine 0.394mg 0.261mg Egg bread
Leucine 0.692mg 0.447mg Egg bread
Lysine 0.311mg 0.281mg Egg bread
Methionine 0.189mg 0.105mg Egg bread
Phenylalanine 0.475mg 0.308mg Egg bread
Valine 0.443mg 0.323mg Egg bread
Histidine 0.21mg 0.128mg Egg bread
Omega-3 - EPA 0.001g 0.003g Wafer
Omega-3 - DHA 0.012g 0.002g Egg bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg bread Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
39%
Egg bread
21%
Wafer
Minerals Daily Need Coverage Score
57%
Egg bread
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 49mg)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Egg bread
Egg bread is lower in Sugar (difference - 35.65g)
Which food contains less Sodium?
Egg bread
Egg bread contains less Sodium (difference - 200mg)
Which food is lower in Saturated Fat?
Egg bread
Egg bread is lower in Saturated Fat (difference - 2.648g)
Which food is richer in vitamins?
Egg bread
Egg bread is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Egg bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172673/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.