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  6. Protein bread vs. Wafer

Protein bread vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between Protein bread and Wafer

  • The amount of Selenium, Manganese, Folate, Vitamin B1, Vitamin B2, Calcium, Vitamin B3, and Phosphorus in Protein bread is higher than in Wafer.
  • Protein bread covers your daily Selenium needs 49% more than Wafer.
  • Wafer has 4 times less Calcium than Protein bread. Protein bread has 124mg of Calcium, while Wafer has 31mg.
  • Protein bread contains less Sodium.

Specific food types used in this comparison are Bread, protein (includes gluten) and Cookies, chocolate wafers.

Infographic

Protein 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.
Protein bread
Protein bread
9
:
1
Wafer
Wafer
Contains more Calcium +300%
Contains more Magnesium +22.6%
Contains more Phosphorus +40.2%
Contains more Potassium +53.3%
Contains less Sodium -30.3%
Contains more Zinc +67%
Contains more Manganese +111.5%
Contains more Selenium +477.2%
Contains more Copper +11%
Equal in Iron - 4.01
Protein bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 156% 47% 80% 29% 53% 50% 139% 192% 180%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +300%
Contains more Magnesium +22.6%
Contains more Phosphorus +40.2%
Contains more Potassium +53.3%
Contains less Sodium -30.3%
Contains more Zinc +67%
Contains more Manganese +111.5%
Contains more Selenium +477.2%
Contains more Copper +11%
Equal in Iron - 4.01

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.
Protein bread
Protein bread
6
:
4
Wafer
Wafer
Contains more Vitamin B1 +77.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +50.1%
Contains more Vitamin B5 +10.2%
Contains more Vitamin B6 +39.2%
Contains more Folate +146.8%
Contains more Vitamin A +100%
Contains more Vitamin E +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +84.6%
Equal in Vitamin B5 - 0.381
Protein bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 8% 0% 0% 90% 91% 81% 26% 17% 87% 0% 4%
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 +77.3%
Contains more Vitamin B2 +48.1%
Contains more Vitamin B3 +50.1%
Contains more Vitamin B5 +10.2%
Contains more Vitamin B6 +39.2%
Contains more Folate +146.8%
Contains more Vitamin A +100%
Contains more Vitamin E +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +84.6%
Equal in Vitamin B5 - 0.381

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Protein bread
Protein bread
2
:
3
Wafer
Wafer
Contains more Protein +83.3%
Contains more Water +788.9%
Contains more Fats +545.5%
Contains more Carbs +66%
Equal in Other - 2
Protein bread
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 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 +83.3%
Contains more Water +788.9%
Contains more Fats +545.5%
Contains more Carbs +66%
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Protein bread
Protein bread
1
:
2
Wafer
Wafer
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +2558.5%
Contains more Polyunsaturated fat +311.6%
Protein bread
22% 12% 66%
Saturated Fat: 0.332 g
Monounsaturated Fat: 0.183 g
Polyunsaturated fat: 1.009 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -92.2%
Contains more Monounsaturated Fat +2558.5%
Contains more Polyunsaturated fat +311.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Protein bread Wafer Opinion
Net carbs 40.8g 69.3g Wafer
Protein 12.1g 6.6g Protein bread
Fats 2.2g 14.2g Wafer
Carbs 43.8g 72.7g Wafer
Calories 245kcal 433kcal Wafer
Sugar 1.44g 37.43g Protein bread
Fiber 3g 3.4g Wafer
Calcium 124mg 31mg Protein bread
Iron 4.15mg 4.01mg Protein bread
Magnesium 65mg 53mg Protein bread
Phosphorus 185mg 132mg Protein bread
Potassium 322mg 210mg Protein bread
Sodium 404mg 580mg Protein bread
Zinc 1.82mg 1.09mg Protein bread
Copper 0.417mg 0.463mg Wafer
Manganese 1.472mg 0.696mg Protein bread
Selenium 32.9µg 5.7µg Protein bread
Vitamin A 5IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.36mg 0.72mg Wafer
Vitamin B1 0.36mg 0.203mg Protein bread
Vitamin B2 0.394mg 0.266mg Protein bread
Vitamin B3 4.289mg 2.858mg Protein bread
Vitamin B5 0.42mg 0.381mg Protein bread
Vitamin B6 0.071mg 0.051mg Protein bread
Folate 116µg 47µg Protein bread
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 1.3µg 2.4µg Wafer
Tryptophan 0.148mg 0.096mg Protein bread
Threonine 0.366mg 0.22mg Protein bread
Isoleucine 0.471mg 0.261mg Protein bread
Leucine 0.858mg 0.447mg Protein bread
Lysine 0.372mg 0.281mg Protein bread
Methionine 0.199mg 0.105mg Protein bread
Phenylalanine 0.596mg 0.308mg Protein bread
Valine 0.518mg 0.323mg Protein bread
Histidine 0.271mg 0.128mg Protein bread
Cholesterol 0mg 2mg Protein bread
Saturated Fat 0.332g 4.241g Protein bread
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 0.183g 4.865g Wafer
Polyunsaturated fat 1.009g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Protein bread 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
33%
Protein bread
22%
Wafer
Minerals Daily Need Coverage Score
96%
Protein bread
65%
Wafer

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Protein bread
Protein bread is lower in Sugar (difference - 35.99g)
Which food contains less Sodium?
Protein bread
Protein bread contains less Sodium (difference - 176mg)
Which food is lower in Cholesterol?
Protein bread
Protein bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Protein bread
Protein bread is lower in Saturated Fat (difference - 3.909g)
Which food is richer in minerals?
Protein bread
Protein bread is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.