French bread vs. Wafer — In-Depth Nutrition Comparison

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What are the differences between french bread and wafer?

French bread is higher in selenium, folate, vitamin B1, vitamin B3, and vitamin B2, yet wafer is higher in copper, manganese, and magnesium.
French bread's daily need coverage for selenium is 44% more.
French bread has 3 times more folate than wafer. While french bread has 140µg of folate, wafer has only 47µg.
The amount of sodium in wafer is lower.
The glycemic index of wafer is lower.

We used Bread, french or vienna, toasted (includes sourdough) and Cookies, chocolate wafers types in this article.

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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.

French bread

Wafer

Contains more CalciumCalcium	+51.6%
Contains more SeleniumSelenium	+421.1%

Contains more MagnesiumMagnesium	+71%
Contains more PotassiumPotassium	+50%
Contains more CopperCopper	+208.7%
Contains less SodiumSodium	-19.4%
Contains more ManganeseManganese	+21.5%

~equal in Iron ~4.01mg

~equal in Zinc ~1.09mg

~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.

French bread

Wafer

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+110.3%
Contains more Vitamin B2Vitamin B2	+39.1%
Contains more Vitamin B3Vitamin B3	+88.2%
Contains more Vitamin B5Vitamin B5	+61.7%
Contains more Vitamin B6Vitamin B6	+88.2%
Contains more FolateFolate	+197.9%
Contains more CholineCholine	+22.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+278.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+380%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	29.7µg	5.7µg	44%
Copper	0.15mg	0.463mg	35%
Folate	140µg	47µg	23%
Polyunsaturated fat	0.83g	4.153g	22%
Fats	2.14g	14.2g	19%
Vitamin B1	0.427mg	0.203mg	19%
Saturated fat	0.502g	4.241g	17%
Vitamin B3	5.38mg	2.858mg	16%
Protein	13g	6.6g	13%
Monounsaturated fat	0.386g	4.865g	11%
Vitamin B2	0.37mg	0.266mg	8%
Sodium	720mg	580mg	6%
Calories	319kcal	433kcal	6%
Magnesium	31mg	53mg	5%
Manganese	0.573mg	0.696mg	5%
Vitamin B5	0.616mg	0.381mg	5%
Carbs	61.93g	72.7g	4%
Vitamin E	0.19mg	0.72mg	4%
Vitamin B12	0µg	0.09µg	4%
Caffeine	0mg	10mg	3%
Vitamin B6	0.096mg	0.051mg	3%
Vitamin K	0.5µg	2.4µg	2%
Iron	3.87mg	4.01mg	2%
Potassium	140mg	210mg	2%
Calcium	47mg	31mg	2%
Fiber	3.1g	3.4g	1%
Cholesterol	0mg	2mg	1%
Choline	17.5mg	14.3mg	1%
Phosphorus	126mg	132mg	1%
Vitamin C	0.2mg	0mg	0%
Net carbs	58.83g	69.3g	N/A
Sugar	3.59g	37.43g	N/A
Zinc	1.05mg	1.09mg	0%
Vitamin A	0µg	3µg	0%
Tryptophan	0.134mg	0.096mg	0%
Threonine	0.316mg	0.22mg	0%
Isoleucine	0.416mg	0.261mg	0%
Leucine	0.762mg	0.447mg	0%
Lysine	0.328mg	0.281mg	0%
Methionine	0.168mg	0.105mg	0%
Phenylalanine	0.543mg	0.308mg	0%
Valine	0.476mg	0.323mg	0%
Histidine	0.234mg	0.128mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	N/A
Omega-3 - ALA	0.05g		N/A