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  6. Rye bread vs. Wafer

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.

Infographic

Rye 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.
Rye bread
Rye bread
4
:
6
Wafer
Wafer
Contains more Calcium +135.5%
Contains more Manganese +18.4%
Contains more Selenium +442.1%
Contains more Iron +41.7%
Contains more Magnesium +32.5%
Contains more Potassium +26.5%
Contains more Copper +148.9%
Equal in Phosphorus - 132
Equal in Sodium - 580
Equal in Zinc - 1.09
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +135.5%
Contains more Manganese +18.4%
Contains more Selenium +442.1%
Contains more Iron +41.7%
Contains more Magnesium +32.5%
Contains more Potassium +26.5%
Contains more Copper +148.9%
Equal in Phosphorus - 132
Equal in Sodium - 580
Equal in Zinc - 1.09

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.
Rye bread
Rye bread
7
:
4
Wafer
Wafer
Contains more Vitamin C +∞%
Contains more Vitamin B1 +113.8%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +33.1%
Contains more Vitamin B5 +15.5%
Contains more Vitamin B6 +47.1%
Contains more Folate +134%
Contains more Vitamin A +42.9%
Contains more Vitamin E +118.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%
Rye 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% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
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 C +∞%
Contains more Vitamin B1 +113.8%
Contains more Vitamin B2 +25.9%
Contains more Vitamin B3 +33.1%
Contains more Vitamin B5 +15.5%
Contains more Vitamin B6 +47.1%
Contains more Folate +134%
Contains more Vitamin A +42.9%
Contains more Vitamin E +118.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
3
:
2
Wafer
Wafer
Contains more Protein +28.8%
Contains more Water +728.9%
Contains more Other +30%
Contains more Fats +330.3%
Contains more Carbs +50.5%
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 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 +28.8%
Contains more Water +728.9%
Contains more Other +30%
Contains more Fats +330.3%
Contains more Carbs +50.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
Wafer
Wafer
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +271.1%
Contains more Polyunsaturated fat +419.8%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -85.2%
Contains more Monounsaturated Fat +271.1%
Contains more Polyunsaturated fat +419.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye bread Wafer Opinion
Net carbs 42.5g 69.3g Wafer
Protein 8.5g 6.6g Rye bread
Fats 3.3g 14.2g Wafer
Carbs 48.3g 72.7g Wafer
Calories 259kcal 433kcal Wafer
Sugar 3.85g 37.43g Rye bread
Fiber 5.8g 3.4g Rye bread
Calcium 73mg 31mg Rye bread
Iron 2.83mg 4.01mg Wafer
Magnesium 40mg 53mg Wafer
Phosphorus 125mg 132mg Wafer
Potassium 166mg 210mg Wafer
Sodium 603mg 580mg Wafer
Zinc 1.14mg 1.09mg Rye bread
Copper 0.186mg 0.463mg Wafer
Manganese 0.824mg 0.696mg Rye bread
Selenium 30.9µg 5.7µg Rye bread
Vitamin A 7IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.33mg 0.72mg Wafer
Vitamin C 0.4mg 0mg Rye bread
Vitamin B1 0.434mg 0.203mg Rye bread
Vitamin B2 0.335mg 0.266mg Rye bread
Vitamin B3 3.805mg 2.858mg Rye bread
Vitamin B5 0.44mg 0.381mg Rye bread
Vitamin B6 0.075mg 0.051mg Rye bread
Folate 110µg 47µg Rye bread
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 1.2µg 2.4µg Wafer
Tryptophan 0.096mg 0.096mg
Threonine 0.255mg 0.22mg Rye bread
Isoleucine 0.319mg 0.261mg Rye bread
Leucine 0.579mg 0.447mg Rye bread
Lysine 0.233mg 0.281mg Wafer
Methionine 0.139mg 0.105mg Rye bread
Phenylalanine 0.411mg 0.308mg Rye bread
Valine 0.379mg 0.323mg Rye bread
Histidine 0.182mg 0.128mg Rye bread
Cholesterol 0mg 2mg Rye bread
Saturated Fat 0.626g 4.241g Rye bread
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 1.311g 4.865g Wafer
Polyunsaturated fat 0.799g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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%
Rye bread
22%
Wafer
Minerals Daily Need Coverage Score
67%
Rye bread
65%
Wafer

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 23mg)
Which food is lower in Sugar?
Rye bread
Rye bread is lower in Sugar (difference - 33.58g)
Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 3.615g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 1)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.