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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 27.9µg | 5.7µg | 40% |
| Copper | 0.135mg | 0.463mg | 36% |
| Vitamin B1 | 0.523mg | 0.203mg | 27% |
| Polyunsaturated fat | 0.834g | 4.153g | 22% |
| Folate | 113µg | 47µg | 17% |
| Iron | 2.71mg | 4.01mg | 16% |
| Fats | 4.3g | 14.2g | 15% |
| Methionine | 153mg | 0.105mg | 15% |
| Saturated fat | 0.962g | 4.241g | 15% |
| Vitamin B3 | 4.352mg | 2.858mg | 9% |
| Calories | 277kcal | 433kcal | 8% |
| Magnesium | 20mg | 53mg | 8% |
| Carbs | 50.2g | 72.7g | 8% |
| Phosphorus | 84mg | 132mg | 7% |
| Monounsaturated fat | 1.961g | 4.865g | 7% |
| Manganese | 0.559mg | 0.696mg | 6% |
| Calcium | 91mg | 31mg | 6% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Protein | 8.6g | 6.6g | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin E | 0.3mg | 0.72mg | 3% |
| Potassium | 114mg | 210mg | 3% |
| Vitamin B2 | 0.3mg | 0.266mg | 3% |
| Zinc | 0.9mg | 1.09mg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Fiber | 3.2g | 3.4g | 1% |
| Vitamin K | 1.8µg | 2.4µg | 1% |
| Vitamin B6 | 0.039mg | 0.051mg | 1% |
| Vitamin B5 | 0.452mg | 0.381mg | 1% |
| Net carbs | 47g | 69.3g | N/A |
| Sugar | 0.31g | 37.43g | N/A |
| Sodium | 574mg | 580mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Choline | 14.8mg | 14.3mg | 0% |
| Tryptophan | 0.099mg | 0.096mg | 0% |
| Threonine | 0.255mg | 0.22mg | 0% |
| Isoleucine | 0.336mg | 0.261mg | 0% |
| Leucine | 0.608mg | 0.447mg | 0% |
| Lysine | 0.231mg | 0.281mg | 0% |
| Phenylalanine | 0.422mg | 0.308mg | 0% |
| Valine | 0.38mg | 0.323mg | 0% |
| Histidine | 0.188mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
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% |
