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 | +42.9% |
| Contains more Vitamin EVitamin E | +118.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +100% |
~equal in
Vitamin D
~0µg
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 259kcal | 433kcal |
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| Protein | 8.5g | 6.6g |
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| Fats | 3.3g | 14.2g |
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| Vitamin C | 0.4mg | 0mg |
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| Net carbs | 42.5g | 69.3g |
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| Carbs | 48.3g | 72.7g |
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| Cholesterol | 0mg | 2mg |
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| Magnesium | 40mg | 53mg |
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| Calcium | 73mg | 31mg |
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| Potassium | 166mg | 210mg |
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| Iron | 2.83mg | 4.01mg |
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| Sugar | 3.85g | 37.43g |
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| Fiber | 5.8g | 3.4g |
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| Copper | 0.186mg | 0.463mg |
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| Zinc | 1.14mg | 1.09mg |
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| Phosphorus | 125mg | 132mg |
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| Sodium | 603mg | 580mg |
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| Vitamin A | 7IU | 10IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.33mg | 0.72mg |
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| Manganese | 0.824mg | 0.696mg |
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| Selenium | 30.9µg | 5.7µg |
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| Vitamin B1 | 0.434mg | 0.203mg |
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| Vitamin B2 | 0.335mg | 0.266mg |
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| Vitamin B3 | 3.805mg | 2.858mg |
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| Vitamin B5 | 0.44mg | 0.381mg |
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| Vitamin B6 | 0.075mg | 0.051mg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 1.2µg | 2.4µg |
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| Folate | 110µg | 47µg |
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| Choline | 14.6mg | 14.3mg |
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| Saturated Fat | 0.626g | 4.241g |
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| Monounsaturated Fat | 1.311g | 4.865g |
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| Polyunsaturated fat | 0.799g | 4.153g |
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| Tryptophan | 0.096mg | 0.096mg | |
| Threonine | 0.255mg | 0.22mg |
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| Isoleucine | 0.319mg | 0.261mg |
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| Leucine | 0.579mg | 0.447mg |
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| Lysine | 0.233mg | 0.281mg |
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| Methionine | 0.139mg | 0.105mg |
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| Phenylalanine | 0.411mg | 0.308mg |
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| Valine | 0.379mg | 0.323mg |
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| Histidine | 0.182mg | 0.128mg |
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| Omega-3 - EPA | 0g | 0.003g |
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| Omega-3 - DHA | 0g | 0.002g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
31%
21%
Minerals Daily Need Coverage Score
67%
65%
Comparison summary
Which food contains less Sodium?
Wafer contains less Sodium (difference - 23mg)
Which food is lower in Cholesterol?
Rye bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Rye bread is lower in Sugar (difference - 33.58g)
Which food is lower in Saturated Fat?
Rye bread is lower in Saturated Fat (difference - 3.615g)
Which food is lower in glycemic index?
Rye bread is lower in glycemic index (difference - 1)
Which food is richer in vitamins?
Rye bread is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.