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  6. Oatmeal bread vs. Wafer

Oatmeal bread vs. Wafer — In-Depth Nutrition Comparison

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What are the main differences between oatmeal bread and wafer?

  • Oatmeal bread is richer in selenium, vitamin B1, and manganese, while wafer is higher in copper and iron.
  • Oatmeal bread's daily need coverage for selenium is 34% higher.
  • Wafer has 2 times less calcium than oatmeal bread. Oatmeal bread has 66mg of calcium, while wafer has 31mg.
  • Oatmeal bread is lower in sodium.

We used Bread, oatmeal and Cookies, chocolate wafers types in this comparison.

Infographic

Oatmeal bread vs Wafer infographic
Infographic link

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 26% 20% 13% 101% 70% 28% 54% 58% 123% 134%
Wafer
Wafer
4
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 +112.9%
Contains less SodiumSodium -22.9%
Contains more ManganeseManganese +35.1%
Contains more SeleniumSelenium +331.6%
Contains more MagnesiumMagnesium +43.2%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +48.5%
Contains more CopperCopper +121.5%
~equal in Zinc ~1.09mg
~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% 1.7% 9.6% 0% 100% 55% 59% 20% 16% 3.8% 3.8% 47% 10%
Wafer
Wafer
5
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 AVitamin A +66.7%
Contains more Vitamin B1Vitamin B1 +96.6%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more FolateFolate +31.9%
Contains more CholineCholine +30.8%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +10.8%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B12Vitamin B12 +200%
Contains more Vitamin KVitamin K +60%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.858mg

All nutrients comparison - raw data values

Nutrient Oatmeal bread Wafer DV% diff.
Selenium 24.6µg 5.7µg 34%
Copper 0.209mg 0.463mg 28%
Iron 2.7mg 4.01mg 16%
Vitamin B1 0.399mg 0.203mg 16%
Polyunsaturated fat 1.702g 4.153g 16%
Saturated fat 0.703g 4.241g 16%
Fats 4.4g 14.2g 15%
Manganese 0.94mg 0.696mg 11%
Monounsaturated fat 1.578g 4.865g 8%
Carbs 48.5g 72.7g 8%
Calories 269kcal 433kcal 8%
Sodium 447mg 580mg 6%
Calcium 66mg 31mg 4%
Magnesium 37mg 53mg 4%
Folate 62µg 47µg 4%
Protein 8.4g 6.6g 4%
Vitamin B12 0.03µg 0.09µg 3%
Caffeine 0mg 10mg 3%
Vitamin B2 0.24mg 0.266mg 2%
Vitamin B3 3.136mg 2.858mg 2%
Vitamin E 0.48mg 0.72mg 2%
Fiber 4g 3.4g 2%
Potassium 142mg 210mg 2%
Phosphorus 126mg 132mg 1%
Vitamin B5 0.341mg 0.381mg 1%
Vitamin B6 0.068mg 0.051mg 1%
Zinc 1.02mg 1.09mg 1%
Vitamin K 1.5µg 2.4µg 1%
Choline 18.7mg 14.3mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 44.5g 69.3g N/A
Sugar 8.14g 37.43g N/A
Vitamin A 5µg 3µg 0%
Tryptophan 0.116mg 0.096mg 0%
Threonine 0.247mg 0.22mg 0%
Isoleucine 0.325mg 0.261mg 0%
Leucine 0.608mg 0.447mg 0%
Lysine 0.27mg 0.281mg 0%
Methionine 0.152mg 0.105mg 0%
Phenylalanine 0.414mg 0.308mg 0%
Valine 0.393mg 0.323mg 0%
Histidine 0.186mg 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
8% 4% 49% 37% 2%
Protein: 8.4 g
Fats: 4.4 g
Carbs: 48.5 g
Water: 36.7 g
Other: 2 g
Wafer
Wafer
2
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 ProteinProtein +27.3%
Contains more WaterWater +715.6%
Contains more FatsFats +222.7%
Contains more CarbsCarbs +49.9%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 40% 43%
Saturated fat: Sat. Fat 0.703 g
Monounsaturated fat: Mono. Fat 1.578 g
Polyunsaturated fat: Poly. Fat 1.702 g
Wafer
Wafer
2
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 less Sat. FatSaturated fat -83.4%
Contains more Mono. FatMonounsaturated fat +208.3%
Contains more Poly. FatPolyunsaturated fat +144%

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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. Oatmeal bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172678/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.