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Pita bread vs. Wafer — In-Depth Nutrition Comparison

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How are pita bread and wafer different?

  • Pita bread is richer in selenium, vitamin B1, folate, vitamin B3, and calcium, while wafer is higher in copper, iron, manganese, and magnesium.
  • Pita bread covers your daily need for selenium, 39% more than wafer.
  • Pita bread contains 3 times more vitamin B1 than wafer. Pita bread contains 0.599mg of vitamin B1, while wafer contains 0.203mg.
  • Pita bread is lower in saturated fat.

Bread, pita, white, enriched and Cookies, chocolate wafers types were used in this article.

Infographic

Pita 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 19% 26% 11% 98% 56% 23% 42% 70% 63% 148%
Wafer
Wafer
7
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 +177.4%
Contains more SeleniumSelenium +375.4%
Contains more MagnesiumMagnesium +103.8%
Contains more PotassiumPotassium +75%
Contains more IronIron +53.1%
Contains more CopperCopper +175.6%
Contains more ZincZinc +29.8%
Contains more PhosphorusPhosphorus +36.1%
Contains more ManganeseManganese +44.7%
~equal in Sodium ~580mg

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% 6% 0% 150% 75% 87% 24% 7.8% 0% 0.5% 80% 8%
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 B1Vitamin B1 +195.1%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B3Vitamin B3 +62.1%
Contains more FolateFolate +127.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1100%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.381mg
~equal in Choline ~14.3mg

All nutrients comparison - raw data values

Nutrient Pita bread Wafer DV% diff.
Selenium 27.1µg 5.7µg 39%
Copper 0.168mg 0.463mg 33%
Vitamin B1 0.599mg 0.203mg 33%
Polyunsaturated fat 0.535g 4.153g 24%
Fats 1.2g 14.2g 20%
Saturated fat 0.166g 4.241g 19%
Iron 2.62mg 4.01mg 17%
Folate 107µg 47µg 15%
Monounsaturated fat 0.105g 4.865g 12%
Vitamin B3 4.632mg 2.858mg 11%
Manganese 0.481mg 0.696mg 9%
Calories 275kcal 433kcal 8%
Carbs 55.7g 72.7g 6%
Calcium 86mg 31mg 6%
Magnesium 26mg 53mg 6%
Fiber 2.2g 3.4g 5%
Vitamin B2 0.327mg 0.266mg 5%
Protein 9.1g 6.6g 5%
Phosphorus 97mg 132mg 5%
Vitamin B12 0µg 0.09µg 4%
Potassium 120mg 210mg 3%
Vitamin E 0.3mg 0.72mg 3%
Caffeine 0mg 10mg 3%
Vitamin K 0.2µg 2.4µg 2%
Sodium 536mg 580mg 2%
Zinc 0.84mg 1.09mg 2%
Vitamin B6 0.034mg 0.051mg 1%
Cholesterol 0mg 2mg 1%
Net carbs 53.5g 69.3g N/A
Sugar 1.3g 37.43g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 0.397mg 0.381mg 0%
Choline 14.6mg 14.3mg 0%
Tryptophan 0.105mg 0.096mg 0%
Threonine 0.257mg 0.22mg 0%
Isoleucine 0.349mg 0.261mg 0%
Leucine 0.634mg 0.447mg 0%
Lysine 0.219mg 0.281mg 0%
Methionine 0.16mg 0.105mg 0%
Phenylalanine 0.446mg 0.308mg 0%
Valine 0.394mg 0.323mg 0%
Histidine 0.195mg 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
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Wafer
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 ProteinProtein +37.9%
Contains more WaterWater +613.3%
Contains more FatsFats +1083.3%
Contains more CarbsCarbs +30.5%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 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 -96.1%
Contains more Mono. FatMonounsaturated fat +4533.3%
Contains more Poly. FatPolyunsaturated fat +676.3%

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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. Pita bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174915/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.