Wafer vs. Egg bread — In-Depth Nutrition Comparison

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The main differences between wafer and egg bread

Wafer is richer in copper and iron, yet egg bread is richer in selenium, vitamin B1, folate, vitamin B2, choline, and vitamin B3.
Daily need coverage for selenium for egg bread is 44% higher.
Wafer contains 3 times more copper than egg bread. Wafer contains 0.463mg of copper, while egg bread contains 0.162mg.
Egg bread contains less saturated fat.

Food types used in this article are Cookies, chocolate wafers and Bread, egg.

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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

Egg bread

Contains more MagnesiumMagnesium	+178.9%
Contains more PotassiumPotassium	+82.6%
Contains more IronIron	+31.9%
Contains more CopperCopper	+185.8%
Contains more ZincZinc	+38%
Contains more PhosphorusPhosphorus	+24.5%
Contains more ManganeseManganese	+39.2%

Contains more CalciumCalcium	+200%
Contains less SodiumSodium	-34.5%
Contains more SeleniumSelenium	+428.1%

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

Egg bread

Contains more Vitamin EVitamin E	+176.9%
Contains more Vitamin B5Vitamin B5	+35.1%
Contains more Vitamin KVitamin K	+166.7%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+2000%
Contains more Vitamin B1Vitamin B1	+115.8%
Contains more Vitamin B2Vitamin B2	+63.9%
Contains more Vitamin B3Vitamin B3	+69.6%
Contains more Vitamin B6Vitamin B6	+25.5%
Contains more Vitamin B12Vitamin B12	+11.1%
Contains more FolateFolate	+123.4%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	5.7µg	30.1µg	44%
Copper	0.463mg	0.162mg	33%
Vitamin B1	0.203mg	0.438mg	20%
Polyunsaturated fat	4.153g	1.106g	20%
Cholesterol	2mg	51mg	16%
Folate	47µg	105µg	15%
Fats	14.2g	6g	13%
Vitamin B2	0.266mg	0.436mg	13%
Choline	14.3mg	84.3mg	13%
Iron	4.01mg	3.04mg	12%
Vitamin B3	2.858mg	4.848mg	12%
Saturated fat	4.241g	1.593g	12%
Sodium	580mg	380mg	9%
Manganese	0.696mg	0.5mg	9%
Carbs	72.7g	47.8g	8%
Magnesium	53mg	19mg	8%
Calories	433kcal	287kcal	7%
Vitamin A	3µg	63µg	7%
Protein	6.6g	9.5g	6%
Calcium	31mg	93mg	6%
Monounsaturated fat	4.865g	2.302g	6%
Fiber	3.4g	2.3g	4%
Phosphorus	132mg	106mg	4%
Potassium	210mg	115mg	3%
Zinc	1.09mg	0.79mg	3%
Vitamin E	0.72mg	0.26mg	3%
Caffeine	10mg	0mg	3%
Vitamin D*	0 IU	16 IU	2%
Vitamin D	0µg	0.4µg	2%
Vitamin B5	0.381mg	0.282mg	2%
Vitamin B6	0.051mg	0.064mg	1%
Vitamin K	2.4µg	0.9µg	1%
Protein per 100 calories	1.5g	3.3g	N/A
Calories per 10 g protein	656kcal	302kcal	N/A
Weight per 100 calories	23g	35g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.1	N/A
Net carbs	69.3g	45.5g	N/A
Sugar	37.43g	1.78g	N/A
Vitamin B12	0.09µg	0.1µg	0%
Tryptophan	0.096mg	0.112mg	0%
Threonine	0.22mg	0.306mg	0%
Isoleucine	0.261mg	0.394mg	0%
Leucine	0.447mg	0.692mg	0%
Lysine	0.281mg	0.311mg	0%
Methionine	0.105mg	0.189mg	0%
Phenylalanine	0.308mg	0.475mg	0%
Valine	0.323mg	0.443mg	0%
Histidine	0.128mg	0.21mg	0%
Omega-3 - EPA	0.003g	0.001g	N/A
Omega-3 - DHA	0.002g	0.012g	N/A