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English muffin vs. Wafer — In-Depth Nutrition Comparison

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What are the main differences between English muffins and wafer?

  • Wafer has more iron, copper, manganese, vitamin B2, vitamin B3, and magnesium than English muffins.
  • Wafer's daily need coverage for iron is 39% higher.
  • English muffins have a higher glycemic index (77) than wafer (61).

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Cookies, chocolate wafers types in this comparison.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 +67.7%
Contains less SodiumSodium -20%
Contains more MagnesiumMagnesium +152.4%
Contains more PotassiumPotassium +60.3%
Contains more IronIron +350.6%
Contains more CopperCopper +258.9%
Contains more ZincZinc +55.7%
Contains more ManganeseManganese +95%
~equal in Phosphorus ~132mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Wafer
10
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 B5Vitamin B5 +17.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +12.2%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B3Vitamin B3 +82.5%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more Vitamin B12Vitamin B12 +125%
Contains more FolateFolate +27%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
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 +16.7%
Contains more WaterWater +835.6%
Contains more OtherOther +20%
Contains more FatsFats +688.9%
Contains more CarbsCarbs +58%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
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 -93.9%
Contains more Mono. FatMonounsaturated fat +1510.9%
Contains more Poly. FatPolyunsaturated fat +367.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient English muffin Wafer DV% diff.
Iron 0.89mg 4.01mg 39%
Copper 0.129mg 0.463mg 37%
Polyunsaturated fat 0.888g 4.153g 22%
Fats 1.8g 14.2g 19%
Saturated fat 0.259g 4.241g 18%
Manganese 0.357mg 0.696mg 15%
Monounsaturated fat 0.302g 4.865g 11%
Calories 235kcal 433kcal 10%
Selenium 5.7µg 10%
Vitamin B2 0.154mg 0.266mg 9%
Carbs 46g 72.7g 9%
Vitamin B3 1.566mg 2.858mg 8%
Magnesium 21mg 53mg 8%
Sodium 464mg 580mg 5%
Vitamin E 0.72mg 5%
Zinc 0.7mg 1.09mg 4%
Fiber 2.7g 3.4g 3%
Caffeine 10mg 3%
Choline 14.3mg 3%
Folate 37µg 47µg 3%
Potassium 131mg 210mg 2%
Vitamin B12 0.04µg 0.09µg 2%
Vitamin K 2.4µg 2%
Protein 7.7g 6.6g 2%
Calcium 52mg 31mg 2%
Vitamin B1 0.181mg 0.203mg 2%
Vitamin B6 0.043mg 0.051mg 1%
Cholesterol 0mg 2mg 1%
Vitamin B5 0.446mg 0.381mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 69.3g N/A
Sugar 37.43g N/A
Phosphorus 133mg 132mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.092mg 0.096mg 0%
Threonine 0.242mg 0.22mg 0%
Isoleucine 0.315mg 0.261mg 0%
Leucine 0.553mg 0.447mg 0%
Lysine 0.241mg 0.281mg 0%
Methionine 0.139mg 0.105mg 0%
Phenylalanine 0.379mg 0.308mg 0%
Valine 0.353mg 0.323mg 0%
Histidine 0.17mg 0.128mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin 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
14%
English muffin
21%
Wafer
Minerals Daily Need Coverage Score
30%
English muffin
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
English muffin
English muffin is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 116mg)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 3.982g)
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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.