French rolls vs. Wafer — In-Depth Nutrition Comparison
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What are the main differences between French rolls and Wafer?
- French rolls are richer in Selenium, Vitamin B1, Folate, Vitamin B3, and Calcium, while Wafer is higher in Copper, Iron, Magnesium, and Phosphorus.
- French rolls' daily need coverage for Selenium is 40% higher.
- Wafer has 3 times less Calcium than French rolls. French rolls have 91mg of Calcium, while Wafer has 31mg.
- French rolls are lower in Saturated Fat.
We used Rolls, french and Cookies, chocolate wafers types in this comparison.
Infographic
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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.
| Contains more CalciumCalcium | +193.5% |
| Contains more SeleniumSelenium | +389.5% |
| Contains more MagnesiumMagnesium | +165% |
| Contains more PotassiumPotassium | +84.2% |
| Contains more IronIron | +48% |
| Contains more CopperCopper | +243% |
| Contains more ZincZinc | +21.1% |
| Contains more PhosphorusPhosphorus | +57.1% |
| Contains more ManganeseManganese | +24.5% |
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.
| Contains more Vitamin B1Vitamin B1 | +157.6% |
| Contains more Vitamin B2Vitamin B2 | +12.8% |
| Contains more Vitamin B3Vitamin B3 | +52.3% |
| Contains more Vitamin B5Vitamin B5 | +18.6% |
| Contains more FolateFolate | +140.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +140% |
| Contains more Vitamin B6Vitamin B6 | +30.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +33.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.6 g
Fats:
4.3 g
Carbs:
50.2 g
Water:
34.8 g
Other:
2.1 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more ProteinProtein | +30.3% |
| Contains more WaterWater | +673.3% |
| Contains more FatsFats | +230.2% |
| Contains more CarbsCarbs | +44.8% |
~equal in
Other
~2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.962 g
Monounsaturated Fat:
Mono. Fat
1.961 g
Polyunsaturated fat:
Poly. Fat
0.834 g
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 | -77.3% |
| Contains more Mono. FatMonounsaturated Fat | +148.1% |
| Contains more Poly. FatPolyunsaturated fat | +398% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 277kcal | 433kcal |
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| Protein | 8.6g | 6.6g |
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| Fats | 4.3g | 14.2g |
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| Net carbs | 47g | 69.3g |
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| Carbs | 50.2g | 72.7g |
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| Cholesterol | 0mg | 2mg |
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| Magnesium | 20mg | 53mg |
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| Calcium | 91mg | 31mg |
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| Potassium | 114mg | 210mg |
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| Iron | 2.71mg | 4.01mg |
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| Sugar | 0.31g | 37.43g |
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| Fiber | 3.2g | 3.4g |
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| Copper | 0.135mg | 0.463mg |
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| Zinc | 0.9mg | 1.09mg |
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| Phosphorus | 84mg | 132mg |
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| Sodium | 574mg | 580mg |
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| Vitamin A | 0IU | 10IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.3mg | 0.72mg |
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| Manganese | 0.559mg | 0.696mg |
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| Selenium | 27.9µg | 5.7µg |
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| Vitamin B1 | 0.523mg | 0.203mg |
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| Vitamin B2 | 0.3mg | 0.266mg |
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| Vitamin B3 | 4.352mg | 2.858mg |
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| Vitamin B5 | 0.452mg | 0.381mg |
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| Vitamin B6 | 0.039mg | 0.051mg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 1.8µg | 2.4µg |
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| Folate | 113µg | 47µg |
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| Choline | 14.8mg | 14.3mg |
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| Saturated Fat | 0.962g | 4.241g |
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| Monounsaturated Fat | 1.961g | 4.865g |
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| Polyunsaturated fat | 0.834g | 4.153g |
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| Tryptophan | 0.099mg | 0.096mg |
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| Threonine | 0.255mg | 0.22mg |
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| Isoleucine | 0.336mg | 0.261mg |
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| Leucine | 0.608mg | 0.447mg |
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| Lysine | 0.231mg | 0.281mg |
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| Methionine | 153mg | 0.105mg |
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| Phenylalanine | 0.422mg | 0.308mg |
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| Valine | 0.38mg | 0.323mg |
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| Histidine | 0.188mg | 0.128mg |
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| Omega-3 - EPA | 0g | 0.003g |
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| Omega-3 - DHA | 0g | 0.002g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
21%
Minerals Daily Need Coverage Score
56%
65%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 2)
Which food is lower in Cholesterol?
French rolls is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
French rolls is lower in Sugar (difference - 37.12g)
Which food contains less Sodium?
French rolls contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
French rolls is lower in Saturated Fat (difference - 3.279g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.