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  6. Lavash (Armenian Bread) vs. Wafer

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, folate, and iron.
  • 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

Lavash (Armenian 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% 6.3% 11% 45% 110% 19% 213% 104% 65% 11%
Wafer
Wafer
9
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 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.
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%
Wafer
Wafer
10
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 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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Lavash (Armenian Bread) Wafer 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

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
Wafer
Wafer
2
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 +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
25% 13% 63%
Saturated fat: Sat. Fat 0.2 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.5 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 -95.3%
Contains more Mono. FatMonounsaturated fat +4765%
Contains more Poly. FatPolyunsaturated fat +730.6%

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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. 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.