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Spread vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between spread and wafer

  • Spread has more vitamin B12; however, wafer is richer in iron, copper, manganese, fiber, folate, magnesium, and phosphorus.
  • Spread covers your daily vitamin B12 needs 43% more than wafer.
  • Wafer has 19 times less cholesterol than spread. Spread has 38mg of cholesterol, while wafer has 2mg.
  • Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of spread is 0.

Specific food types used in this comparison are Sandwich spread, pork, beef and Cookies, chocolate wafers.

Infographic

Spread 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.
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Wafer
8
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 SeleniumSelenium +70.2%
Contains more MagnesiumMagnesium +562.5%
Contains more CalciumCalcium +158.3%
Contains more PotassiumPotassium +90.9%
Contains more IronIron +407.6%
Contains more CopperCopper +256.2%
Contains more PhosphorusPhosphorus +123.7%
Contains less SodiumSodium -42.7%
Contains more ManganeseManganese +2576.9%
~equal in Zinc ~1.09mg

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.
Spread
7
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Wafer
5
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 AVitamin A +766.7%
Contains more Vitamin EVitamin E +141.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +12.9%
Contains more Vitamin B6Vitamin B6 +135.3%
Contains more Vitamin B12Vitamin B12 +1144.4%
Contains more CholineCholine +335.7%
Contains more Vitamin B1Vitamin B1 +18%
Contains more Vitamin B2Vitamin B2 +98.5%
Contains more Vitamin B3Vitamin B3 +65.2%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +2250%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Wafer
1
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 +16.1%
Contains more FatsFats +22.1%
Contains more WaterWater +1239.6%
Contains more OtherOther +39%
Contains more CarbsCarbs +508.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
1
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 more Mono. FatMonounsaturated fat +55.9%
Contains less Sat. FatSaturated fat -29%
Contains more Poly. FatPolyunsaturated fat +61.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Wafer DV% diff.
Vitamin B12 1.12µg 0.09µg 43%
Iron 0.79mg 4.01mg 40%
Copper 0.13mg 0.463mg 37%
Manganese 0.026mg 0.696mg 29%
Carbs 11.94g 72.7g 20%
Sodium 1013mg 580mg 19%
Fiber 0.2g 3.4g 13%
Cholesterol 38mg 2mg 12%
Polyunsaturated fat 2.565g 4.153g 11%
Folate 2µg 47µg 11%
Magnesium 8mg 53mg 11%
Calories 235kcal 433kcal 10%
Phosphorus 59mg 132mg 10%
Vitamin B2 0.134mg 0.266mg 10%
Choline 62.3mg 14.3mg 9%
Saturated fat 5.977g 4.241g 8%
Vitamin E 1.74mg 0.72mg 7%
Selenium 9.7µg 5.7µg 7%
Vitamin B3 1.73mg 2.858mg 7%
Monounsaturated fat 7.584g 4.865g 7%
Vitamin B6 0.12mg 0.051mg 5%
Fats 17.34g 14.2g 5%
Potassium 110mg 210mg 3%
Vitamin A 26µg 3µg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B1 0.172mg 0.203mg 3%
Caffeine 0mg 10mg 3%
Vitamin D 22IU 0IU 3%
Calcium 12mg 31mg 2%
Protein 7.66g 6.6g 2%
Zinc 1.02mg 1.09mg 1%
Vitamin B5 0.43mg 0.381mg 1%
Vitamin K 1.6µg 2.4µg 1%
Net carbs 11.74g 69.3g N/A
Sugar 0g 37.43g N/A
Tryptophan 0.082mg 0.096mg 0%
Threonine 0.334mg 0.22mg 0%
Isoleucine 0.334mg 0.261mg 0%
Leucine 0.6mg 0.447mg 0%
Lysine 0.663mg 0.281mg 0%
Methionine 0.196mg 0.105mg 0%
Phenylalanine 0.301mg 0.308mg 0%
Valine 0.356mg 0.323mg 0%
Histidine 0.279mg 0.128mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spread Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
30%
Spread
21%
Wafer
Minerals Daily Need Coverage Score
33%
Spread
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 36mg)
Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 433mg)
Which food is lower in Saturated fat?
Wafer
Wafer is lower in Saturated fat (difference - 1.736g)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 37.43g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 61)
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.