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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, fiber, vitamin B6, phosphorus, and vitamin B3; however, wafer is higher in copper, iron, and vitamin B2.
  • 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.

Infographic

Multigrain bread vs Wafer 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 61% 33% 22% 102% 102% 50% 106% 54% 287% 195%
Wafer
2
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 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

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 0.33% 0% 8% 0% 61% 33% 82% 22% 66% 0% 3.8% 53% 16%
Wafer
5
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 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 CholineCholine +101.4%
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 Multigrain bread Wafer 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%
Phosphorus 247mg 132mg 16%
Iron 2.72mg 4.01mg 16%
Protein 14.52g 6.6g 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%
Sodium 414mg 580mg 7%
Zinc 1.85mg 1.09mg 7%
Folate 70µg 47µg 6%
Vitamin B12 0µg 0.09µg 4%
Vitamin B1 0.243mg 0.203mg 3%
Caffeine 0mg 10mg 3%
Fructose 2.67g 3%
Choline 28.8mg 14.3mg 3%
Vitamin E 0.4mg 0.72mg 2%
Cholesterol 0mg 2mg 1%
Potassium 250mg 210mg 1%
Vitamin K 1.5µg 2.4µg 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 5% 47% 31% 2%
Protein: 14.52 g
Fats: 4.6 g
Carbs: 47.11 g
Water: 31.46 g
Other: 2.31 g
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 +120%
Contains more WaterWater +599.1%
Contains more OtherOther +15.5%
Contains more FatsFats +208.7%
Contains more CarbsCarbs +54.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 22% 53%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.826 g
Polyunsaturated fat: Poly. Fat 2.035 g
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 -77.6%
Contains more Mono. FatMonounsaturated fat +489%
Contains more Poly. FatPolyunsaturated fat +104.1%

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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. Multigrain bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174914/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.