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  6. Italian bread vs. Wafer

Italian bread vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between italian bread and wafer

  • Italian bread has more selenium, folate, vitamin B1, and vitamin B3; however, wafer is richer in copper, iron, manganese, and magnesium.
  • Italian bread covers your daily selenium needs 39% more than wafer.
  • Wafer has 4 times less folate than italian bread. Italian bread has 191µg of folate, while wafer has 47µg.

Specific food types used in this comparison are Bread, italian and Cookies, chocolate wafers.

Infographic

Italian bread 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 19% 23% 9.7% 110% 64% 23% 44% 72% 61% 148%
Wafer
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 +151.6%
Contains more SeleniumSelenium +377.2%
Contains more MagnesiumMagnesium +96.3%
Contains more PotassiumPotassium +90.9%
Contains more IronIron +36.4%
Contains more CopperCopper +142.4%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +28.2%
Contains more ManganeseManganese +50%
~equal in Sodium ~580mg

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% 0% 5.8% 0% 118% 67% 82% 23% 11% 0% 3% 143% 8%
Wafer
Wafer
4
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 B1Vitamin B1 +133%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more FolateFolate +306.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +148.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.266mg
~equal in Vitamin B5 ~0.381mg
~equal in Vitamin B6 ~0.051mg
~equal in Choline ~14.3mg

All nutrients comparison - raw data values

Nutrient Italian bread Wafer DV% diff.
Selenium 27.2µg 5.7µg 39%
Folate 191µg 47µg 36%
Copper 0.191mg 0.463mg 30%
Vitamin B1 0.473mg 0.203mg 23%
Saturated fat 0g 4.241g 19%
Polyunsaturated fat 1.39g 4.153g 18%
Fats 3.5g 14.2g 16%
Iron 2.94mg 4.01mg 13%
Vitamin B3 4.381mg 2.858mg 10%
Monounsaturated fat 0.812g 4.865g 10%
Manganese 0.464mg 0.696mg 10%
Calories 271kcal 433kcal 8%
Carbs 50.1g 72.7g 8%
Magnesium 27mg 53mg 6%
Calcium 78mg 31mg 5%
Protein 8.8g 6.6g 4%
Vitamin B12 0µg 0.09µg 4%
Phosphorus 103mg 132mg 4%
Vitamin E 0.29mg 0.72mg 3%
Potassium 110mg 210mg 3%
Caffeine 0mg 10mg 3%
Zinc 0.86mg 1.09mg 2%
Vitamin B2 0.292mg 0.266mg 2%
Cholesterol 0mg 2mg 1%
Vitamin K 1.2µg 2.4µg 1%
Fiber 3.2g 3.4g 1%
Sodium 550mg 580mg 1%
Net carbs 46.9g 69.3g N/A
Sugar 3.17g 37.43g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 0.378mg 0.381mg 0%
Vitamin B6 0.048mg 0.051mg 0%
Choline 14.6mg 14.3mg 0%
Tryptophan 0.103mg 0.096mg 0%
Threonine 0.245mg 0.22mg 0%
Isoleucine 0.333mg 0.261mg 0%
Leucine 0.614mg 0.447mg 0%
Lysine 0.197mg 0.281mg 0%
Methionine 0.156mg 0.105mg 0%
Phenylalanine 0.433mg 0.308mg 0%
Valine 0.376mg 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
9% 4% 50% 36% 2%
Protein: 8.8 g
Fats: 3.5 g
Carbs: 50.1 g
Water: 35.7 g
Other: 1.9 g
Wafer
Wafer
3
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 +33.3%
Contains more WaterWater +693.3%
Contains more FatsFats +305.7%
Contains more CarbsCarbs +45.1%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 63%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.812 g
Polyunsaturated fat: Poly. Fat 1.39 g
Wafer
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 -100%
Contains more Mono. FatMonounsaturated fat +499.1%
Contains more Poly. FatPolyunsaturated fat +198.8%

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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. Italian bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174913/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.