Lavash (Armenian Bread) vs. Wafer — In-Depth Nutrition Comparison
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What are the differences between lavash (Armenian Bread) and wafer?
- Lavash (Armenian Bread) is higher in phosphorus, yet wafer is higher in magnesium, zinc, monounsaturated fat, selenium, polyunsaturated fat, potassium, and folate.
- Lavash (Armenian Bread) has 4 times more phosphorus than wafer. While lavash (Armenian Bread) has 496mg of phosphorus, wafer has only 132mg.
- The amount of sodium in wafer is lower.
- The glycemic index of wafer is lower.
We used Lavash (Armenian Bread) and Cookies, chocolate wafers types in this article.
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 PhosphorusPhosphorus | +275.8% |
| Contains more MagnesiumMagnesium | +96.3% |
| Contains more CalciumCalcium | +47.6% |
| Contains more PotassiumPotassium | +68% |
| Contains more IronIron | +234.2% |
| Contains more CopperCopper | +40.3% |
| Contains more ZincZinc | +55.7% |
| Contains less SodiumSodium | -27.1% |
| Contains more ManganeseManganese | +39.2% |
| Contains more SeleniumSelenium | +185% |
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 B6Vitamin B6 | +56.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +94.6% |
| Contains more Vitamin B1Vitamin B1 | +103% |
| Contains more Vitamin B2Vitamin B2 | +565% |
| Contains more Vitamin B3Vitamin B3 | +19.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +80.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.7 g
Fats:
1.2 g
Carbs:
60.3 g
Water:
27 g
Other:
2.8 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more ProteinProtein | +31.8% |
| Contains more WaterWater | +500% |
| Contains more OtherOther | +40% |
| Contains more FatsFats | +1083.3% |
| Contains more CarbsCarbs | +20.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.2 g
Monounsaturated fat:
Mono. Fat
0.1 g
Polyunsaturated fat:
Poly. Fat
0.5 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 | -95.3% |
| Contains more Mono. FatMonounsaturated fat | +4765% |
| Contains more Poly. FatPolyunsaturated fat | +730.6% |
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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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 496mg | 132mg | 52% |
| Iron | 1.2mg | 4.01mg | 35% |
| Polyunsaturated fat | 0.5g | 4.153g | 24% |
| Fats | 1.2g | 14.2g | 20% |
| Saturated fat | 0.2g | 4.241g | 18% |
| Vitamin B2 | 0.04mg | 0.266mg | 17% |
| Copper | 0.33mg | 0.463mg | 15% |
| Monounsaturated fat | 0.1g | 4.865g | 12% |
| Vitamin B1 | 0.1mg | 0.203mg | 9% |
| Manganese | 0.5mg | 0.696mg | 9% |
| Sodium | 796mg | 580mg | 9% |
| Vitamin B5 | 0.381mg | 8% | |
| Calories | 281kcal | 433kcal | 8% |
| Selenium | 2µg | 5.7µg | 7% |
| Magnesium | 27mg | 53mg | 6% |
| Folate | 26µg | 47µg | 5% |
| Zinc | 0.7mg | 1.09mg | 4% |
| Protein | 8.7g | 6.6g | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Carbs | 60.3g | 72.7g | 4% |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Vitamin B3 | 2.4mg | 2.858mg | 3% |
| Potassium | 125mg | 210mg | 3% |
| Vitamin E | 0.37mg | 0.72mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin B6 | 0.08mg | 0.051mg | 2% |
| Fiber | 3.1g | 3.4g | 1% |
| Calcium | 21mg | 31mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 69.3g | N/A | |
| Sugar | 37.43g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
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
10%
21%
Minerals Daily Need Coverage Score
60%
65%
Comparison summary
Which food contains less Sodium?
Wafer contains less Sodium (difference - 216mg)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Lavash (Armenian Bread) is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Lavash (Armenian Bread) is lower in Sugar (difference - 37.43g)
Which food is lower in Saturated fat?
Lavash (Armenian Bread) is lower in Saturated fat (difference - 4.041g)
Which food is cheaper?
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The foods are relatively equal in price ($)