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 for 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.

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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.

Egg bread

Wafer

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.

Egg bread

Wafer

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+2000%
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 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

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	30.1µg	5.7µg	44%
Copper	0.162mg	0.463mg	33%
Vitamin B1	0.438mg	0.203mg	20%
Polyunsaturated fat	1.106g	4.153g	20%
Cholesterol	51mg	2mg	16%
Folate	105µg	47µg	15%
Fats	6g	14.2g	13%
Vitamin B2	0.436mg	0.266mg	13%
Choline	84.3mg	14.3mg	13%
Iron	3.04mg	4.01mg	12%
Vitamin B3	4.848mg	2.858mg	12%
Saturated fat	1.593g	4.241g	12%
Sodium	380mg	580mg	9%
Manganese	0.5mg	0.696mg	9%
Carbs	47.8g	72.7g	8%
Magnesium	19mg	53mg	8%
Calories	287kcal	433kcal	7%
Vitamin A	63µg	3µg	7%
Protein	9.5g	6.6g	6%
Calcium	93mg	31mg	6%
Monounsaturated fat	2.302g	4.865g	6%
Fiber	2.3g	3.4g	4%
Phosphorus	106mg	132mg	4%
Potassium	115mg	210mg	3%
Zinc	0.79mg	1.09mg	3%
Vitamin E	0.26mg	0.72mg	3%
Caffeine	0mg	10mg	3%
Vitamin D*	16 IU	0 IU	2%
Vitamin D	0.4µg	0µg	2%
Vitamin B5	0.282mg	0.381mg	2%
Vitamin B6	0.064mg	0.051mg	1%
Vitamin K	0.9µg	2.4µg	1%
Protein per 100 calories	3.3g	1.5g	N/A
Calories per 10 g protein	302kcal	656kcal	N/A
Weight per 100 calories	35g	23g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.1	N/A
Net carbs	45.5g	69.3g	N/A
Sugar	1.78g	37.43g	N/A
Vitamin B12	0.1µg	0.09µg	0%
Tryptophan	0.112mg	0.096mg	0%
Threonine	0.306mg	0.22mg	0%
Isoleucine	0.394mg	0.261mg	0%
Leucine	0.692mg	0.447mg	0%
Lysine	0.311mg	0.281mg	0%
Methionine	0.189mg	0.105mg	0%
Phenylalanine	0.475mg	0.308mg	0%
Valine	0.443mg	0.323mg	0%
Histidine	0.21mg	0.128mg	0%
Omega-3 - EPA	0.001g	0.003g	N/A
Omega-3 - DHA	0.012g	0.002g	N/A