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  6. Sweet roll vs. Wafer

Sweet roll vs. Wafer — In-Depth Nutrition Comparison

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Summary of differences between Sweet roll and Wafer

  • Sweet roll has more Selenium, Vitamin B1, and Vitamin E, however, Wafer is higher in Copper, Iron, Manganese, Magnesium, and Phosphorus.
  • Wafer covers your daily need of Copper 42% more than Sweet roll.
  • Sweet roll has 33 times more Cholesterol than Wafer. While Sweet roll has 66mg of Cholesterol, Wafer has only 2mg.

These are the specific foods used in this comparison Sweet rolls, cinnamon, commercially prepared with raisins and Cookies, chocolate wafers.

Infographic

Sweet roll 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Wafer
Wafer
7
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 CalciumCalcium +132.3%
Contains less SodiumSodium -47.6%
Contains more SeleniumSelenium +198.2%
Contains more MagnesiumMagnesium +211.8%
Contains more PotassiumPotassium +89.2%
Contains more IronIron +150.6%
Contains more CopperCopper +426.1%
Contains more ZincZinc +84.7%
Contains more PhosphorusPhosphorus +73.7%
Contains more ManganeseManganese +132%

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 6.7% 13% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Wafer
Wafer
1
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% 0.6% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2040%
Contains more Vitamin EVitamin E +176.4%
Contains more Vitamin B1Vitamin B1 +59.6%
Contains more Vitamin B6Vitamin B6 +109.8%
Contains more Vitamin B12Vitamin B12 +55.6%
Contains more Vitamin KVitamin K +83.3%
Contains more FolateFolate +53.2%
Contains more CholineCholine +188.8%
Contains more Vitamin B3Vitamin B3 +19.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.266mg
~equal in Vitamin B5 ~0.381mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Wafer
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 FatsFats +15.5%
Contains more WaterWater +451.1%
Contains more CarbsCarbs +42.8%
Contains more OtherOther +17.6%
~equal in Protein ~6.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 31% 49%
Saturated Fat: Sat. Fat 3.079 g
Monounsaturated Fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Wafer
Wafer
1
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 -27.4%
Contains more Poly. FatPolyunsaturated fat +79.9%
~equal in Monounsaturated Fat ~4.865g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet roll Wafer Opinion
Calories 372kcal 433kcal Wafer
Protein 6.2g 6.6g Wafer
Fats 16.4g 14.2g Sweet roll
Vitamin C 2mg 0mg Sweet roll
Net carbs 48.5g 69.3g Wafer
Carbs 50.9g 72.7g Wafer
Cholesterol 66mg 2mg Wafer
Magnesium 17mg 53mg Wafer
Calcium 72mg 31mg Sweet roll
Potassium 111mg 210mg Wafer
Iron 1.6mg 4.01mg Wafer
Sugar 31.73g 37.43g Sweet roll
Fiber 2.4g 3.4g Wafer
Copper 0.088mg 0.463mg Wafer
Zinc 0.59mg 1.09mg Wafer
Phosphorus 76mg 132mg Wafer
Sodium 304mg 580mg Sweet roll
Vitamin A 214IU 10IU Sweet roll
Vitamin A 62µg 3µg Sweet roll
Vitamin E 1.99mg 0.72mg Sweet roll
Manganese 0.3mg 0.696mg Wafer
Selenium 17µg 5.7µg Sweet roll
Vitamin B1 0.324mg 0.203mg Sweet roll
Vitamin B2 0.265mg 0.266mg Wafer
Vitamin B3 2.384mg 2.858mg Wafer
Vitamin B5 0.406mg 0.381mg Sweet roll
Vitamin B6 0.107mg 0.051mg Sweet roll
Vitamin B12 0.14µg 0.09µg Sweet roll
Vitamin K 4.4µg 2.4µg Sweet roll
Folate 72µg 47µg Sweet roll
Choline 41.3mg 14.3mg Sweet roll
Saturated Fat 3.079g 4.241g Sweet roll
Monounsaturated Fat 4.797g 4.865g Wafer
Polyunsaturated fat 7.473g 4.153g Sweet roll
Tryptophan 0.074mg 0.096mg Wafer
Threonine 0.211mg 0.22mg Wafer
Isoleucine 0.259mg 0.261mg Wafer
Leucine 0.458mg 0.447mg Sweet roll
Lysine 0.243mg 0.281mg Wafer
Methionine 0.117mg 0.105mg Sweet roll
Phenylalanine 0.3mg 0.308mg Wafer
Valine 0.291mg 0.323mg Wafer
Histidine 0.145mg 0.128mg Sweet roll
Omega-3 - EPA 0g 0.003g Wafer
Omega-3 - DHA 0.004g 0.002g Sweet roll

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet roll Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
31%
Sweet roll
21%
Wafer
Minerals Daily Need Coverage Score
35%
Sweet roll
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 64mg)
Which food is lower in Sugar?
Sweet roll
Sweet roll is lower in Sugar (difference - 5.7g)
Which food contains less Sodium?
Sweet roll
Sweet roll contains less Sodium (difference - 276mg)
Which food is lower in Saturated Fat?
Sweet roll
Sweet roll is lower in Saturated Fat (difference - 1.162g)
Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.