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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
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 37% 28% 156% 139% 50% 79% 53% 192% 179%
Wafer
1
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 MagnesiumMagnesium +22.6%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +53.3%
Contains more ZincZinc +67%
Contains more PhosphorusPhosphorus +40.2%
Contains less SodiumSodium -30.3%
Contains more ManganeseManganese +111.5%
Contains more SeleniumSelenium +477.2%
Contains more CopperCopper +11%
~equal in Iron ~4.01mg

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% 7.2% 0% 90% 91% 80% 25% 16% 0% 3.3% 87% 10%
Wafer
4
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 +77.3%
Contains more Vitamin B2Vitamin B2 +48.1%
Contains more Vitamin B3Vitamin B3 +50.1%
Contains more Vitamin B6Vitamin B6 +39.2%
Contains more FolateFolate +146.8%
Contains more CholineCholine +30.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +84.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.381mg

All nutrients comparison - raw data values

Nutrient Protein bread Wafer DV% diff.
Selenium 32.9µg 5.7µg 49%
Manganese 1.472mg 0.696mg 34%
Polyunsaturated fat 1.009g 4.153g 21%
Fats 2.2g 14.2g 18%
Saturated fat 0.332g 4.241g 18%
Folate 116µg 47µg 17%
Vitamin B1 0.36mg 0.203mg 13%
Monounsaturated fat 0.183g 4.865g 12%
Protein 12.1g 6.6g 11%
Carbs 43.8g 72.7g 10%
Vitamin B2 0.394mg 0.266mg 10%
Calories 245kcal 433kcal 9%
Vitamin B3 4.289mg 2.858mg 9%
Calcium 124mg 31mg 9%
Sodium 404mg 580mg 8%
Phosphorus 185mg 132mg 8%
Zinc 1.82mg 1.09mg 7%
Copper 0.417mg 0.463mg 5%
Vitamin B12 0µg 0.09µg 4%
Caffeine 0mg 10mg 3%
Potassium 322mg 210mg 3%
Magnesium 65mg 53mg 3%
Vitamin E 0.36mg 0.72mg 2%
Fiber 3g 3.4g 2%
Iron 4.15mg 4.01mg 2%
Vitamin B6 0.071mg 0.051mg 2%
Cholesterol 0mg 2mg 1%
Choline 18.7mg 14.3mg 1%
Vitamin K 1.3µg 2.4µg 1%
Vitamin B5 0.42mg 0.381mg 1%
Net carbs 40.8g 69.3g N/A
Sugar 1.44g 37.43g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.148mg 0.096mg 0%
Threonine 0.366mg 0.22mg 0%
Isoleucine 0.471mg 0.261mg 0%
Leucine 0.858mg 0.447mg 0%
Lysine 0.372mg 0.281mg 0%
Methionine 0.199mg 0.105mg 0%
Phenylalanine 0.596mg 0.308mg 0%
Valine 0.518mg 0.323mg 0%
Histidine 0.271mg 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
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
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 +83.3%
Contains more WaterWater +788.9%
Contains more FatsFats +545.5%
Contains more CarbsCarbs +66%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 12% 66%
Saturated fat: Sat. Fat 0.332 g
Monounsaturated fat: Mono. Fat 0.183 g
Polyunsaturated fat: Poly. Fat 1.009 g
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 -92.2%
Contains more Mono. FatMonounsaturated fat +2558.5%
Contains more Poly. FatPolyunsaturated fat +311.6%

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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. 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.