Navajo frybread vs. Wonton wrappers — In-Depth Nutrition Comparison

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Significant differences between navajo frybread and wonton wrappers

Navajo frybread has more folate, iron, and phosphorus; however, wonton wrappers are richer in selenium, manganese, vitamin B2, vitamin B1, and copper.
Navajo frybread covers your daily saturated fat needs 22% more than wonton wrappers.
Wonton wrappers have 2 times less phosphorus than navajo frybread. Navajo frybread has 123mg of phosphorus, while wonton wrappers have 81mg.
Wonton wrappers contain less saturated fat.
Wonton wrappers have a higher glycemic index. The glycemic index of wonton wrappers is 81, while the glycemic index of navajo frybread is 70.

Specific food types used in this comparison are Frybread, made with lard (Navajo) and Wonton wrappers (includes egg roll wrappers).

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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.

Navajo frybread

Wonton wrappers

Contains more CalciumCalcium	+21.3%
Contains more IronIron	+20.2%
Contains more PhosphorusPhosphorus	+51.9%
Contains less SodiumSodium	-42.5%

Contains more MagnesiumMagnesium	+11.1%
Contains more CopperCopper	+61.5%
Contains more ZincZinc	+102.9%
Contains more ManganeseManganese	+114.8%
Contains more SeleniumSelenium	+51.6%

~equal in Potassium ~82mg

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.

Navajo frybread

Wonton wrappers

Contains more Vitamin B5Vitamin B5	+556%
Contains more Vitamin B6Vitamin B6	+26.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+41.9%

Contains more Vitamin B1Vitamin B1	+20.7%
Contains more Vitamin B2Vitamin B2	+74.2%
Contains more Vitamin B3Vitamin B3	+17.8%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	4.621g	0.263g	20%
Starch	42.85g		18%
Selenium	18.6µg	28.2µg	17%
Fats	12.22g	1.5g	16%
Manganese	0.297mg	0.638mg	15%
Vitamin B2	0.217mg	0.378mg	12%
Monounsaturated fat	4.411g	0.195g	11%
Sodium	329mg	572mg	11%
Folate	122µg	86µg	9%
Iron	4.04mg	3.36mg	9%
Vitamin B1	0.43mg	0.519mg	7%
Fiber		1.8g	7%
Phosphorus	123mg	81mg	6%
Protein	6.69g	9.8g	6%
Copper	0.091mg	0.147mg	6%
Vitamin B3	4.603mg	5.424mg	5%
Zinc	0.35mg	0.71mg	3%
Vitamin B5	0.164mg	0.025mg	3%
Carbs	48.26g	57.9g	3%
Polyunsaturated fat	1.055g	0.61g	3%
Calories	330kcal	291kcal	2%
Vitamin B6	0.038mg	0.03mg	1%
Vitamin B12	0µg	0.02µg	1%
Vitamin K	0.8µg		1%
Calcium	57mg	47mg	1%
Cholesterol	7mg	9mg	1%
Net carbs	48.26g	56.1g	N/A
Magnesium	18mg	20mg	0%
Potassium	77mg	82mg	0%
Sugar	2.03g		N/A
Vitamin A		4µg	0%
Tryptophan		0.114mg	0%
Threonine		0.268mg	0%
Isoleucine		0.369mg	0%
Leucine		0.684mg	0%
Lysine		0.204mg	0%
Methionine		0.176mg	0%
Phenylalanine		0.486mg	0%
Valine		0.417mg	0%
Histidine		0.209mg	0%
Omega-3 - DHA		0.001g	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