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Navajo frybread vs. Wafer — In-Depth Nutrition Comparison

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How are Navajo frybread and Wafer different?

  • Navajo frybread is higher in Selenium, Vitamin B1, Folate, and Vitamin B3, however, Wafer is richer in Copper, Manganese, Magnesium, and Zinc.
  • Daily need coverage for Copper from Wafer is 41% higher.
  • Navajo frybread contains 3 times more Selenium than Wafer. While Navajo frybread contains 18.6µg of Selenium, Wafer contains only 5.7µg.
  • Navajo frybread has less Sodium.

Frybread, made with lard (Navajo) and Cookies, chocolate wafers are the varieties used in this article.

Infographic

Navajo frybread 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 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
Wafer
5
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 CalciumCalcium +83.9%
Contains less SodiumSodium -43.3%
Contains more SeleniumSelenium +226.3%
Contains more MagnesiumMagnesium +194.4%
Contains more PotassiumPotassium +172.7%
Contains more CopperCopper +408.8%
Contains more ZincZinc +211.4%
Contains more ManganeseManganese +134.3%
~equal in Iron ~4.01mg
~equal in Phosphorus ~132mg

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% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Wafer
8
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% 0.6% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin B1Vitamin B1 +111.8%
Contains more Vitamin B3Vitamin B3 +61.1%
Contains more FolateFolate +159.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +22.6%
Contains more Vitamin B5Vitamin B5 +132.3%
Contains more Vitamin B6Vitamin B6 +34.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 g
Wafer
3
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 WaterWater +601.6%
Contains more FatsFats +16.2%
Contains more CarbsCarbs +50.6%
Contains more OtherOther +58.7%
~equal in Protein ~6.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 44% 10%
Saturated Fat: Sat. Fat 4.621 g
Monounsaturated Fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 g
Wafer
3
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 more Mono. FatMonounsaturated Fat +10.3%
Contains more Poly. FatPolyunsaturated fat +293.6%
~equal in Saturated Fat ~4.241g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Navajo frybread Wafer
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Navajo frybread Wafer Opinion
Calories 330kcal 433kcal Wafer
Protein 6.69g 6.6g Navajo frybread
Fats 12.22g 14.2g Wafer
Net carbs 48.26g 69.3g Wafer
Carbs 48.26g 72.7g Wafer
Cholesterol 7mg 2mg Wafer
Magnesium 18mg 53mg Wafer
Calcium 57mg 31mg Navajo frybread
Potassium 77mg 210mg Wafer
Iron 4.04mg 4.01mg Navajo frybread
Sugar 2.03g 37.43g Navajo frybread
Fiber 3.4g Wafer
Copper 0.091mg 0.463mg Wafer
Zinc 0.35mg 1.09mg Wafer
Starch 42.85g Navajo frybread
Phosphorus 123mg 132mg Wafer
Sodium 329mg 580mg Navajo frybread
Vitamin A 10IU Wafer
Vitamin A 3µg Wafer
Vitamin E 0mg 0.72mg Wafer
Manganese 0.297mg 0.696mg Wafer
Selenium 18.6µg 5.7µg Navajo frybread
Vitamin B1 0.43mg 0.203mg Navajo frybread
Vitamin B2 0.217mg 0.266mg Wafer
Vitamin B3 4.603mg 2.858mg Navajo frybread
Vitamin B5 0.164mg 0.381mg Wafer
Vitamin B6 0.038mg 0.051mg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 0.8µg 2.4µg Wafer
Folate 122µg 47µg Navajo frybread
Choline 14.3mg Wafer
Saturated Fat 4.621g 4.241g Wafer
Monounsaturated Fat 4.411g 4.865g Wafer
Polyunsaturated fat 1.055g 4.153g Wafer
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Omega-3 - EPA 0.003g Wafer
Omega-3 - DHA 0.002g Wafer
Omega-3 - ALA 0.051g Navajo frybread
Omega-6 - Gamma-linoleic acid 0.004g Navajo frybread
Omega-6 - Eicosadienoic acid 0.018g Navajo frybread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Navajo frybread Wafer
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
27%
Navajo frybread
21%
Wafer
Minerals Daily Need Coverage Score
46%
Navajo frybread
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 0.38g)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Navajo frybread
Navajo frybread is lower in Sugar (difference - 35.4g)
Which food contains less Sodium?
Navajo frybread
Navajo frybread contains less Sodium (difference - 251mg)
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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.