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Murray Vanilla Wafers vs. Naan — In-Depth Nutrition Comparison

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Significant differences between murray Vanilla Wafers and naan

  • Murray Vanilla Wafers have more vitamin B1, folate, monounsaturated fat, and polyunsaturated fat; however, naan is richer in phosphorus, fiber, and vitamin B3.
  • Naan covers your daily phosphorus needs 21% more than murray Vanilla Wafers.
  • Naan has 9 times less sugar than murray Vanilla Wafers. Murray Vanilla Wafers have 31.5g of sugar, while naan has 3.4g.

Specific food types used in this comparison are MURRAY, Vanilla Wafer and Bread, naan, whole wheat, commercially prepared, refrigerated.

Infographic

Murray Vanilla Wafers vs Naan 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 0% 0% 7.4% 0% 0% 0% 18% 52% 0% 0%
Naan
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 18% 16% 65% 53% 34% 81% 61% 183% 62%
Contains less SodiumSodium -14.1%
Contains more PotassiumPotassium +120.2%
Contains more PhosphorusPhosphorus +347.6%

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% 0% 0% 105% 53% 49% 0% 0% 0% 0% 66% 0%
Naan
6
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% 0.67% 26% 0% 44% 42% 67% 0% 30% 0% 8.3% 12% 5.5%
Contains more Vitamin B1Vitamin B1 +138.6%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more FolateFolate +450%
Contains more Vitamin B3Vitamin B3 +37.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 17% 73% 4%
Protein: 4 g
Fats: 17.4 g
Carbs: 72.9 g
Water: 4.1 g
Other: 1.6 g
Naan
3
10% 7% 46% 35% 2%
Protein: 10.2 g
Fats: 6.7 g
Carbs: 46.21 g
Water: 34.9 g
Other: 1.99 g
Contains more FatsFats +159.7%
Contains more CarbsCarbs +57.8%
Contains more ProteinProtein +155%
Contains more WaterWater +751.2%
Contains more OtherOther +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 24% 41%
Saturated fat: Sat. Fat 5.7 g
Monounsaturated fat: Mono. Fat 3.9 g
Polyunsaturated fat: Poly. Fat 6.6 g
Naan
1
48% 32% 21%
Saturated fat: Sat. Fat 2.907 g
Monounsaturated fat: Mono. Fat 1.946 g
Polyunsaturated fat: Poly. Fat 1.258 g
Contains more Mono. FatMonounsaturated fat +100.4%
Contains more Poly. FatPolyunsaturated fat +424.6%
Contains less Sat. FatSaturated fat -49%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Murray Vanilla Wafers Naan
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Murray Vanilla Wafers Naan DV% diff.
Manganese 1.4mg 61%
Polyunsaturated fat 6.6g 1.258g 36%
Iron 1.73mg 22%
Selenium 11.4µg 21%
Phosphorus 42mg 188mg 21%
Vitamin B1 0.42mg 0.176mg 20%
Copper 0.158mg 18%
Folate 88µg 16µg 18%
Fats 17.4g 6.7g 16%
Magnesium 68mg 16%
Starch 36g 15%
Fiber 1.4g 4.8g 14%
Saturated fat 5.7g 2.907g 13%
Protein 4g 10.2g 12%
Zinc 1.24mg 11%
Vitamin B6 0.128mg 10%
Vitamin E 1.32mg 9%
Calories 461kcal 286kcal 9%
Carbs 72.9g 46.21g 9%
Calcium 59mg 6%
Vitamin B3 2.6mg 3.58mg 6%
Monounsaturated fat 3.9g 1.946g 5%
Vitamin B2 0.23mg 0.18mg 4%
Vitamin K 3.3µg 3%
Sodium 401mg 467mg 3%
Potassium 84mg 185mg 3%
Choline 10.1mg 2%
Fructose 0.8g 1%
Net carbs 71.5g 41.41g N/A
Cholesterol 1mg 1mg 0%
Sugar 31.5g 3.4g N/A
Vitamin A 2µg 0%
Trans fat 0.25g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Murray Vanilla Wafers Naan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
21%
Murray Vanilla Wafers
18%
Naan
Minerals Daily Need Coverage Score
8%
Murray Vanilla Wafers
62%
Naan

Comparison summary

Which food is lower in Sugar?
Naan
Naan is lower in Sugar (difference - 28.1g)
Which food is lower in Saturated fat?
Naan
Naan is lower in Saturated fat (difference - 2.793g)
Which food is richer in minerals?
Naan
Naan is relatively richer in minerals
Which food is richer in vitamins?
Naan
Naan is relatively richer in vitamins
Which food contains less Sodium?
Murray Vanilla Wafers
Murray Vanilla Wafers contains less Sodium (difference - 66mg)
Which food is lower in glycemic index?
Murray Vanilla Wafers
Murray Vanilla Wafers is lower in glycemic index (difference - 71)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (1 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Naan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174077/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.