Naan vs. Wafer — In-Depth Nutrition Comparison
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The main differences between naan and wafer
- Naan is richer in manganese, selenium, phosphorus, vitamin B6, and fiber, yet wafer is richer in copper, iron, folate, and vitamin B2.
- Daily need coverage for copper for wafer is 34% higher.
- Naan contains 3 times more vitamin B6 than wafer. Naan contains 0.128mg of vitamin B6, while wafer contains 0.051mg.
- Naan contains less saturated fat.
Food types used in this article are Bread, naan, whole wheat, commercially prepared, refrigerated and Cookies, chocolate wafers.
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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 MagnesiumMagnesium | +28.3% |
| Contains more CalciumCalcium | +90.3% |
| Contains more ZincZinc | +13.8% |
| Contains more PhosphorusPhosphorus | +42.4% |
| Contains less SodiumSodium | -19.5% |
| Contains more ManganeseManganese | +101.1% |
| Contains more SeleniumSelenium | +100% |
| Contains more PotassiumPotassium | +13.5% |
| Contains more IronIron | +131.8% |
| Contains more CopperCopper | +193% |
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 EVitamin E | +83.3% |
| Contains more Vitamin B3Vitamin B3 | +25.3% |
| Contains more Vitamin B6Vitamin B6 | +151% |
| Contains more Vitamin KVitamin K | +37.5% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin B1Vitamin B1 | +15.3% |
| Contains more Vitamin B2Vitamin B2 | +47.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +193.8% |
| Contains more CholineCholine | +41.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +54.5% |
| Contains more WaterWater | +675.6% |
| Contains more FatsFats | +111.9% |
| Contains more CarbsCarbs | +57.3% |
~equal in
Other
~2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31.5% |
| Contains more Mono. FatMonounsaturated fat | +150% |
| Contains more Poly. FatPolyunsaturated fat | +230.1% |
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 Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 0.158mg | 0.463mg | 34% |
| Manganese | 1.4mg | 0.696mg | 31% |
| Iron | 1.73mg | 4.01mg | 29% |
| Polyunsaturated fat | 1.258g | 4.153g | 19% |
| Starch | 36g | 15% | |
| Fats | 6.7g | 14.2g | 12% |
| Selenium | 11.4µg | 5.7µg | 10% |
| Carbs | 46.21g | 72.7g | 9% |
| Folate | 16µg | 47µg | 8% |
| Vitamin B5 | 0.381mg | 8% | |
| Phosphorus | 188mg | 132mg | 8% |
| Monounsaturated fat | 1.946g | 4.865g | 7% |
| Protein | 10.2g | 6.6g | 7% |
| Vitamin B2 | 0.18mg | 0.266mg | 7% |
| Calories | 286kcal | 433kcal | 7% |
| Vitamin B6 | 0.128mg | 0.051mg | 6% |
| Saturated fat | 2.907g | 4.241g | 6% |
| Fiber | 4.8g | 3.4g | 6% |
| Vitamin B3 | 3.58mg | 2.858mg | 5% |
| Sodium | 467mg | 580mg | 5% |
| Vitamin E | 1.32mg | 0.72mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Magnesium | 68mg | 53mg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Calcium | 59mg | 31mg | 3% |
| Vitamin B1 | 0.176mg | 0.203mg | 2% |
| Fructose | 0.8g | 1% | |
| Zinc | 1.24mg | 1.09mg | 1% |
| Potassium | 185mg | 210mg | 1% |
| Vitamin K | 3.3µg | 2.4µg | 1% |
| Choline | 10.1mg | 14.3mg | 1% |
| Net carbs | 41.41g | 69.3g | N/A |
| Cholesterol | 1mg | 2mg | 0% |
| Sugar | 3.4g | 37.43g | N/A |
| Vitamin A | 2µg | 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 | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 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
18%
21%
Minerals Daily Need Coverage Score
62%
65%
Comparison summary
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 10)
Which food is lower in Cholesterol?
Naan is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Naan is lower in Sugar (difference - 34.03g)
Which food contains less Sodium?
Naan contains less Sodium (difference - 113mg)
Which food is lower in Saturated fat?
Naan is lower in Saturated fat (difference - 1.334g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.