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  6. Pita vs. Wafer

Pita vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between Pita and Wafer

  • Pita has more Calcium, and Vitamin B1, however, Wafer is richer in Copper, Iron, Vitamin B2, Manganese, Magnesium, and Folate.
  • Wafer covers your daily Copper needs 33% more than Pita.
  • Wafer has 3 times less Calcium than Pita. Pita has 86mg of Calcium, while Wafer has 31mg.
  • Pita contains less Saturated Fat.

Specific food types used in this comparison are Bread, pita, white, unenriched and Cookies, chocolate wafers.

Infographic

Pita 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.
Pita
Pita
2
:
8
Wafer
Wafer
Contains more Calcium +177.4%
Contains more Iron +186.4%
Contains more Magnesium +103.8%
Contains more Phosphorus +36.1%
Contains more Potassium +75%
Contains more Zinc +29.8%
Contains more Copper +175.6%
Contains more Manganese +44.7%
Equal in Sodium - 580
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +177.4%
Contains more Iron +186.4%
Contains more Magnesium +103.8%
Contains more Phosphorus +36.1%
Contains more Potassium +75%
Contains more Zinc +29.8%
Contains more Copper +175.6%
Contains more Manganese +44.7%
Equal in Sodium - 580

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.
Pita
Pita
2
:
9
Wafer
Wafer
Contains more Vitamin B1 +31.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +174.2%
Contains more Vitamin B3 +33.4%
Contains more Vitamin B6 +50%
Contains more Folate +95.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.381
Pita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin B1 +31.5%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +174.2%
Contains more Vitamin B3 +33.4%
Contains more Vitamin B6 +50%
Contains more Folate +95.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.381

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
2
:
3
Wafer
Wafer
Contains more Protein +37.9%
Contains more Water +613.3%
Contains more Fats +1083.3%
Contains more Carbs +30.5%
Equal in Other - 2
Pita
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
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 Protein +37.9%
Contains more Water +613.3%
Contains more Fats +1083.3%
Contains more Carbs +30.5%
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
1
:
2
Wafer
Wafer
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +4533.3%
Contains more Polyunsaturated fat +676.3%
Pita
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -96.1%
Contains more Monounsaturated Fat +4533.3%
Contains more Polyunsaturated fat +676.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pita Wafer Opinion
Net carbs 53.5g 69.3g Wafer
Protein 9.1g 6.6g Pita
Fats 1.2g 14.2g Wafer
Carbs 55.7g 72.7g Wafer
Calories 275kcal 433kcal Wafer
Sugar 37.43g Pita
Fiber 2.2g 3.4g Wafer
Calcium 86mg 31mg Pita
Iron 1.4mg 4.01mg Wafer
Magnesium 26mg 53mg Wafer
Phosphorus 97mg 132mg Wafer
Potassium 120mg 210mg Wafer
Sodium 536mg 580mg Pita
Zinc 0.84mg 1.09mg Wafer
Copper 0.168mg 0.463mg Wafer
Manganese 0.481mg 0.696mg Wafer
Selenium 5.7µg Wafer
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.72mg Wafer
Vitamin B1 0.267mg 0.203mg Pita
Vitamin B2 0.097mg 0.266mg Wafer
Vitamin B3 2.142mg 2.858mg Wafer
Vitamin B5 0.397mg 0.381mg Pita
Vitamin B6 0.034mg 0.051mg Wafer
Folate 24µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.105mg 0.096mg Pita
Threonine 0.257mg 0.22mg Pita
Isoleucine 0.349mg 0.261mg Pita
Leucine 0.634mg 0.447mg Pita
Lysine 0.219mg 0.281mg Wafer
Methionine 0.16mg 0.105mg Pita
Phenylalanine 0.446mg 0.308mg Pita
Valine 0.394mg 0.323mg Pita
Histidine 0.195mg 0.128mg Pita
Cholesterol 0mg 2mg Pita
Saturated Fat 0.166g 4.241g Pita
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 0.105g 4.865g Wafer
Polyunsaturated fat 0.535g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Pita
22%
Wafer
Minerals Daily Need Coverage Score
36%
Pita
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Pita
Pita contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Pita
Pita is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Pita
Pita is lower in Saturated Fat (difference - 4.075g)
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.