Multigrain bread vs. Wafer — In-Depth Nutrition Comparison

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Summary of differences between multigrain bread and wafer

Multigrain bread has more manganese, selenium, protein, fiber, vitamin B6, and phosphorus; however, wafer is higher in copper, iron, and fats.
Multigrain bread covers your daily need for manganese 65% more than wafer.
Multigrain bread has 6 times more selenium than wafer. While multigrain bread has 35.8µg of selenium, wafer has only 5.7µg.
Multigrain bread has less saturated fat.

These are the specific foods used in this comparison Bread, multi-grain, toasted (includes whole-grain) and Cookies, chocolate wafers.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Multigrain bread

Wafer

Contains more MagnesiumMagnesium	+60.4%
Contains more CalciumCalcium	+258.1%
Contains more PotassiumPotassium	+19%
Contains more ZincZinc	+69.7%
Contains more PhosphorusPhosphorus	+87.1%
Contains less SodiumSodium	-28.6%
Contains more ManganeseManganese	+216.2%
Contains more SeleniumSelenium	+528.1%

Contains more IronIron	+47.4%
Contains more CopperCopper	+50.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Multigrain bread

Wafer

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+19.7%
Contains more Vitamin B3Vitamin B3	+53.7%
Contains more Vitamin B6Vitamin B6	+460.8%
Contains more FolateFolate	+48.9%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+80%
Contains more Vitamin B2Vitamin B2	+87.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+60%

~equal in Vitamin D ~0µg

~equal in Vitamin B5 ~0.381mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.201mg	0.696mg	65%
Selenium	35.8µg	5.7µg	55%
Fiber	8.1g	3.4g	19%
Vitamin B6	0.286mg	0.051mg	18%
Copper	0.307mg	0.463mg	17%
Protein	14.52g	6.6g	16%
Iron	2.72mg	4.01mg	16%
Phosphorus	247mg	132mg	16%
Fats	4.6g	14.2g	15%
Saturated fat	0.948g	4.241g	15%
Polyunsaturated fat	2.035g	4.153g	14%
Vitamin B2	0.142mg	0.266mg	10%
Vitamin B3	4.394mg	2.858mg	10%
Monounsaturated fat	0.826g	4.865g	10%
Carbs	47.11g	72.7g	9%
Magnesium	85mg	53mg	8%
Calcium	111mg	31mg	8%
Calories	288kcal	433kcal	7%
Zinc	1.85mg	1.09mg	7%
Sodium	414mg	580mg	7%
Folate	70µg	47µg	6%
Vitamin B12	0µg	0.09µg	4%
Vitamin B1	0.243mg	0.203mg	3%
Choline	28.8mg	14.3mg	3%
Fructose	2.67g		3%
Caffeine	0mg	10mg	3%
Vitamin E	0.4mg	0.72mg	2%
Cholesterol	0mg	2mg	1%
Potassium	250mg	210mg	1%
Vitamin K	1.5µg	2.4µg	1%
Protein per 100 calories	5g	1.5g	N/A
Calories per 10 g protein	198kcal	656kcal	N/A
Weight per 100 calories	35g	23g	N/A
Unsaturated / Saturated Fat ratio	3	2.1	N/A
Vitamin C	0.1mg	0mg	0%
Net carbs	39.01g	69.3g	N/A
Sugar	6.94g	37.43g	N/A
Vitamin A	0µg	3µg	0%
Vitamin B5	0.365mg	0.381mg	0%
Tryptophan	0.135mg	0.096mg	0%
Threonine	0.294mg	0.22mg	0%
Isoleucine	0.351mg	0.261mg	0%
Leucine	0.604mg	0.447mg	0%
Lysine	0.314mg	0.281mg	0%
Methionine	0.15mg	0.105mg	0%
Phenylalanine	0.421mg	0.308mg	0%
Valine	0.432mg	0.323mg	0%
Histidine	0.215mg	0.128mg	0%
Omega-3 (EPA)	0g	0.003g	N/A
Omega-3 (DHA)	0g	0.002g	N/A