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  6. French rolls vs. Wafer

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

French rolls 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.
French rolls
French rolls
3
:
7
Wafer
Wafer
Contains more Calcium +193.5%
Contains more Selenium +389.5%
Contains more Iron +48%
Contains more Magnesium +165%
Contains more Phosphorus +57.1%
Contains more Potassium +84.2%
Contains more Zinc +21.1%
Contains more Copper +243%
Contains more Manganese +24.5%
Equal in Sodium - 580
French rolls
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 102% 15% 36% 11% 75% 25% 45% 73% 153%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +193.5%
Contains more Selenium +389.5%
Contains more Iron +48%
Contains more Magnesium +165%
Contains more Phosphorus +57.1%
Contains more Potassium +84.2%
Contains more Zinc +21.1%
Contains more Copper +243%
Contains more Manganese +24.5%
Equal in Sodium - 580

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 rolls
French rolls
5
:
5
Wafer
Wafer
Contains more Vitamin B1 +157.6%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +52.3%
Contains more Vitamin B5 +18.6%
Contains more Folate +140.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +140%
Contains more Vitamin B6 +30.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +33.3%
French rolls
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 0% 131% 70% 82% 28% 9% 85% 0% 5%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin B1 +157.6%
Contains more Vitamin B2 +12.8%
Contains more Vitamin B3 +52.3%
Contains more Vitamin B5 +18.6%
Contains more Folate +140.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +140%
Contains more Vitamin B6 +30.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
French rolls
French rolls
3
:
2
Wafer
Wafer
Contains more Protein +30.3%
Contains more Water +673.3%
Contains more Fats +230.2%
Contains more Carbs +44.8%
Equal in Other - 2
French rolls
9% 4% 50% 35% 2%
Protein: 8.6 g
Fats: 4.3 g
Carbs: 50.2 g
Water: 34.8 g
Other: 2.1 g
Wafer
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 Protein +30.3%
Contains more Water +673.3%
Contains more Fats +230.2%
Contains more Carbs +44.8%
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
French rolls
French rolls
1
:
2
Wafer
Wafer
Contains less Saturated Fat -77.3%
Contains more Monounsaturated Fat +148.1%
Contains more Polyunsaturated fat +398%
French rolls
26% 52% 22%
Saturated Fat: 0.962 g
Monounsaturated Fat: 1.961 g
Polyunsaturated fat: 0.834 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -77.3%
Contains more Monounsaturated Fat +148.1%
Contains more Polyunsaturated 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.
French rolls Wafer
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient French rolls Wafer Opinion
Net carbs 47g 69.3g Wafer
Protein 8.6g 6.6g French rolls
Fats 4.3g 14.2g Wafer
Carbs 50.2g 72.7g Wafer
Calories 277kcal 433kcal Wafer
Sugar 0.31g 37.43g French rolls
Fiber 3.2g 3.4g Wafer
Calcium 91mg 31mg French rolls
Iron 2.71mg 4.01mg Wafer
Magnesium 20mg 53mg Wafer
Phosphorus 84mg 132mg Wafer
Potassium 114mg 210mg Wafer
Sodium 574mg 580mg French rolls
Zinc 0.9mg 1.09mg Wafer
Copper 0.135mg 0.463mg Wafer
Manganese 0.559mg 0.696mg Wafer
Selenium 27.9µg 5.7µg French rolls
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.3mg 0.72mg Wafer
Vitamin B1 0.523mg 0.203mg French rolls
Vitamin B2 0.3mg 0.266mg French rolls
Vitamin B3 4.352mg 2.858mg French rolls
Vitamin B5 0.452mg 0.381mg French rolls
Vitamin B6 0.039mg 0.051mg Wafer
Folate 113µg 47µg French rolls
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 1.8µg 2.4µg Wafer
Tryptophan 0.099mg 0.096mg French rolls
Threonine 0.255mg 0.22mg French rolls
Isoleucine 0.336mg 0.261mg French rolls
Leucine 0.608mg 0.447mg French rolls
Lysine 0.231mg 0.281mg Wafer
Methionine 153mg 0.105mg French rolls
Phenylalanine 0.422mg 0.308mg French rolls
Valine 0.38mg 0.323mg French rolls
Histidine 0.188mg 0.128mg French rolls
Cholesterol 0mg 2mg French rolls
Saturated Fat 0.962g 4.241g French rolls
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 1.961g 4.865g Wafer
Polyunsaturated fat 0.834g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French rolls Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
34%
French rolls
22%
Wafer
Minerals Daily Need Coverage Score
56%
French rolls
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 - 2)
Which food is lower in Sugar?
French rolls
French rolls is lower in Sugar (difference - 37.12g)
Which food contains less Sodium?
French rolls
French rolls contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
French rolls
French rolls is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
French rolls
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.

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. French rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172795/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.