Rye bread vs. Wafer — In-Depth Nutrition Comparison
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What are the differences between rye bread and wafer?
- Rye bread is higher in selenium, vitamin B1, folate, fiber, vitamin B3, manganese, and vitamin B2, yet wafer is higher in copper and iron.
- Rye bread's daily need coverage for selenium is 46% more.
- Rye bread has 2 times more folate than wafer. While rye bread has 110µg of folate, wafer has only 47µg.
- The amount of saturated fat in rye bread is lower.
We used Bread, rye and Cookies, chocolate wafers types in this article.
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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.
| Contains more CalciumCalcium | +135.5% |
| Contains more ManganeseManganese | +18.4% |
| Contains more SeleniumSelenium | +442.1% |
| Contains more MagnesiumMagnesium | +32.5% |
| Contains more PotassiumPotassium | +26.5% |
| Contains more IronIron | +41.7% |
| Contains more CopperCopper | +148.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +113.8% |
| Contains more Vitamin B2Vitamin B2 | +25.9% |
| Contains more Vitamin B3Vitamin B3 | +33.1% |
| Contains more Vitamin B5Vitamin B5 | +15.5% |
| Contains more Vitamin B6Vitamin B6 | +47.1% |
| Contains more FolateFolate | +134% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +118.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 30.9µg | 5.7µg | 46% |
| Copper | 0.186mg | 0.463mg | 31% |
| Polyunsaturated fat | 0.799g | 4.153g | 22% |
| Vitamin B1 | 0.434mg | 0.203mg | 19% |
| Fats | 3.3g | 14.2g | 17% |
| Saturated fat | 0.626g | 4.241g | 16% |
| Folate | 110µg | 47µg | 16% |
| Iron | 2.83mg | 4.01mg | 15% |
| Fiber | 5.8g | 3.4g | 10% |
| Calories | 259kcal | 433kcal | 9% |
| Monounsaturated fat | 1.311g | 4.865g | 9% |
| Carbs | 48.3g | 72.7g | 8% |
| Manganese | 0.824mg | 0.696mg | 6% |
| Vitamin B3 | 3.805mg | 2.858mg | 6% |
| Vitamin B2 | 0.335mg | 0.266mg | 5% |
| Calcium | 73mg | 31mg | 4% |
| Protein | 8.5g | 6.6g | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin E | 0.33mg | 0.72mg | 3% |
| Magnesium | 40mg | 53mg | 3% |
| Vitamin B6 | 0.075mg | 0.051mg | 2% |
| Phosphorus | 125mg | 132mg | 1% |
| Sodium | 603mg | 580mg | 1% |
| Vitamin K | 1.2µg | 2.4µg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin B5 | 0.44mg | 0.381mg | 1% |
| Potassium | 166mg | 210mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 42.5g | 69.3g | N/A |
| Sugar | 3.85g | 37.43g | N/A |
| Zinc | 1.14mg | 1.09mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Choline | 14.6mg | 14.3mg | 0% |
| Tryptophan | 0.096mg | 0.096mg | 0% |
| Threonine | 0.255mg | 0.22mg | 0% |
| Isoleucine | 0.319mg | 0.261mg | 0% |
| Leucine | 0.579mg | 0.447mg | 0% |
| Lysine | 0.233mg | 0.281mg | 0% |
| Methionine | 0.139mg | 0.105mg | 0% |
| Phenylalanine | 0.411mg | 0.308mg | 0% |
| Valine | 0.379mg | 0.323mg | 0% |
| Histidine | 0.182mg | 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
| Contains more ProteinProtein | +28.8% |
| Contains more WaterWater | +728.9% |
| Contains more OtherOther | +30% |
| Contains more FatsFats | +330.3% |
| Contains more CarbsCarbs | +50.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -85.2% |
| Contains more Mono. FatMonounsaturated fat | +271.1% |
| Contains more Poly. FatPolyunsaturated fat | +419.8% |
