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Lavash (Armenian Bread) vs. Murray Vanilla Wafers — In-Depth Nutrition Comparison

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Summary of differences between lavash (Armenian Bread) and murray Vanilla Wafers

  • Lavash (Armenian Bread) has more fiber, phosphorus, and potassium, while murray Vanilla Wafers have more monounsaturated fat, polyunsaturated fat, and folate.
  • Lavash (Armenian Bread) contains 12 times more phosphorus than murray Vanilla Wafers. While lavash (Armenian Bread) contains 496mg of phosphorus, murray Vanilla Wafers contain only 42mg.
  • The amount of sodium in murray Vanilla Wafers is lower.

These are the specific foods used in this comparison Lavash (Armenian Bread) and MURRAY, Vanilla Wafer.

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Lavash (Armenian Bread) vs Murray Vanilla Wafers 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 6.3% 11% 45% 110% 19% 213% 104% 65% 11%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 7.4% 0% 0% 0% 18% 52% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1081%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -49.6%

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% 7.4% 0% 25% 9.2% 45% 0% 18% 0% 0% 20% 0%
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% 0% 0% 105% 53% 49% 0% 0% 0% 0% 66% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B1Vitamin B1 +320%
Contains more Vitamin B2Vitamin B2 +475%
Contains more FolateFolate +238.5%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.6mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Lavash (Armenian Bread) Murray Vanilla Wafers DV% diff.
Phosphorus 496mg 42mg 65%
Polyunsaturated fat 0.5g 6.6g 41%
Copper 0.33mg 37%
Vitamin B1 0.1mg 0.42mg 27%
Fats 1.2g 17.4g 25%
Saturated fat 0.2g 5.7g 25%
Manganese 0.5mg 22%
Sodium 796mg 401mg 17%
Folate 26µg 88µg 16%
Vitamin B2 0.04mg 0.23mg 15%
Iron 1.2mg 15%
Monounsaturated fat 0.1g 3.9g 10%
Calories 281kcal 461kcal 9%
Protein 8.7g 4g 9%
Fiber 3.1g 1.4g 7%
Zinc 0.7mg 6%
Vitamin B6 0.08mg 6%
Magnesium 27mg 6%
Carbs 60.3g 72.9g 4%
Selenium 2µg 4%
Vitamin E 0.37mg 2%
Calcium 21mg 2%
Vitamin B3 2.4mg 2.6mg 1%
Potassium 125mg 84mg 1%
Net carbs 71.5g N/A
Cholesterol 0mg 1mg 0%
Sugar 31.5g N/A
Trans fat 0g 0.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 60% 27% 3%
Protein: 8.7 g
Fats: 1.2 g
Carbs: 60.3 g
Water: 27 g
Other: 2.8 g
4% 17% 73% 4%
Protein: 4 g
Fats: 17.4 g
Carbs: 72.9 g
Water: 4.1 g
Other: 1.6 g
Contains more ProteinProtein +117.5%
Contains more WaterWater +558.5%
Contains more OtherOther +75%
Contains more FatsFats +1350%
Contains more CarbsCarbs +20.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 13% 63%
Saturated fat: Sat. Fat 0.2 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.5 g
35% 24% 41%
Saturated fat: Sat. Fat 5.7 g
Monounsaturated fat: Mono. Fat 3.9 g
Polyunsaturated fat: Poly. Fat 6.6 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Mono. FatMonounsaturated fat +3800%
Contains more Poly. FatPolyunsaturated fat +1220%

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Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.