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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
