Wafer vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between wafer and wheat Bread

Wafer has more copper; however, wheat Bread has more selenium, manganese, vitamin B3, vitamin B1, calcium, folate, vitamin B2, and phosphorus.
Wheat Bread's daily need coverage for selenium is 50% more.
Wafer has 4 times more saturated fat than wheat Bread. Wafer has 4.241g of saturated fat, while wheat Bread has 0.989g.

The food varieties used in the comparison are Cookies, chocolate wafers and Bread, wheat, toasted.

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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.

Wafer

Wheat Bread

Contains more CopperCopper

+133.8%

Contains more MagnesiumMagnesium	+11.3%
Contains more CalciumCalcium	+432.3%
Contains more ZincZinc	+34.9%
Contains more PhosphorusPhosphorus	+42.4%
Contains more ManganeseManganese	+97.8%
Contains more SeleniumSelenium	+486%

~equal in Potassium ~223mg

~equal in Iron ~4.09mg

~equal in Sodium ~601mg

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.

Wafer

Wheat Bread

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+200%
Contains more Vitamin B12Vitamin B12	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+116.3%
Contains more Vitamin B2Vitamin B2	+43.6%
Contains more Vitamin B3Vitamin B3	+118.7%
Contains more Vitamin B5Vitamin B5	+19.7%
Contains more Vitamin B6Vitamin B6	+200%
Contains more Vitamin KVitamin K	+137.5%
Contains more FolateFolate	+83%
Contains more CholineCholine	+54.5%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	5.7µg	33.4µg	50%
Manganese	0.696mg	1.377mg	30%
Copper	0.463mg	0.198mg	29%
Vitamin B3	2.858mg	6.25mg	21%
Vitamin B1	0.203mg	0.439mg	20%
Polyunsaturated fat	4.153g	1.72g	16%
Fats	14.2g	4.27g	15%
Saturated fat	4.241g	0.989g	15%
Calcium	31mg	165mg	13%
Protein	6.6g	12.96g	13%
Monounsaturated fat	4.865g	1.019g	10%
Folate	47µg	86µg	10%
Vitamin B2	0.266mg	0.382mg	9%
Phosphorus	132mg	188mg	8%
Vitamin B6	0.051mg	0.153mg	8%
Calories	433kcal	313kcal	6%
Carbs	72.7g	55.77g	6%
Fiber	3.4g	4.7g	5%
Vitamin B12	0.09µg	0µg	4%
Vitamin E	0.72mg	0.24mg	3%
Zinc	1.09mg	1.47mg	3%
Caffeine	10mg	0mg	3%
Vitamin K	2.4µg	5.7µg	3%
Vitamin B5	0.381mg	0.456mg	2%
Sodium	580mg	601mg	1%
Iron	4.01mg	4.09mg	1%
Magnesium	53mg	59mg	1%
Cholesterol	2mg	0mg	1%
Choline	14.3mg	22.1mg	1%
Vitamin C	0mg	0.2mg	0%
Net carbs	69.3g	51.07g	N/A
Potassium	210mg	223mg	0%
Sugar	37.43g	6.42g	N/A
Vitamin A	3µg	0µg	0%
Tryptophan	0.096mg	0.092mg	0%
Threonine	0.22mg	0.299mg	0%
Isoleucine	0.261mg	0.258mg	0%
Leucine	0.447mg	0.461mg	0%
Lysine	0.281mg	0.215mg	0%
Methionine	0.105mg	0.105mg	0%
Phenylalanine	0.308mg	0.315mg	0%
Valine	0.323mg	0.31mg	0%
Histidine	0.128mg	0.15mg	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A
Omega-3 - ALA		0.161g	N/A