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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 for 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% 1% 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

All nutrients comparison - raw data values

Nutrient Navajo frybread Wafer DV% diff.
Copper 0.091mg 0.463mg 41%
Selenium 18.6µg 5.7µg 23%
Polyunsaturated fat 1.055g 4.153g 21%
Folate 122µg 47µg 19%
Vitamin B1 0.43mg 0.203mg 19%
Starch 42.85g 18%
Manganese 0.297mg 0.696mg 17%
Fiber 3.4g 14%
Sodium 329mg 580mg 11%
Vitamin B3 4.603mg 2.858mg 11%
Carbs 48.26g 72.7g 8%
Magnesium 18mg 53mg 8%
Zinc 0.35mg 1.09mg 7%
Calories 330kcal 433kcal 5%
Vitamin E 0mg 0.72mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin B2 0.217mg 0.266mg 4%
Vitamin B5 0.164mg 0.381mg 4%
Potassium 77mg 210mg 4%
Caffeine 10mg 3%
Calcium 57mg 31mg 3%
Choline 14.3mg 3%
Fats 12.22g 14.2g 3%
Cholesterol 7mg 2mg 2%
Saturated fat 4.621g 4.241g 2%
Vitamin B6 0.038mg 0.051mg 1%
Vitamin K 0.8µg 2.4µg 1%
Monounsaturated fat 4.411g 4.865g 1%
Phosphorus 123mg 132mg 1%
Protein 6.69g 6.6g 0%
Net carbs 48.26g 69.3g N/A
Iron 4.04mg 4.01mg 0%
Sugar 2.03g 37.43g N/A
Vitamin A 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 0.003g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A

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

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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. 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.