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Wafer vs. English muffin — In-Depth Nutrition Comparison

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What are the main differences between wafer and English muffins?

  • Wafer has more iron, copper, manganese, vitamin B2, vitamin B3, and magnesium than English muffins.
  • Wafer's daily need coverage for iron is 39% higher.
  • English muffins have 16 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while English muffins have 0.259g.
  • English muffins have a higher glycemic index (77) than wafer (61).

We used Cookies, chocolate wafers and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types in this comparison.

Infographic

Wafer vs English muffin 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +152.4%
Contains more PotassiumPotassium +60.3%
Contains more IronIron +350.6%
Contains more CopperCopper +258.9%
Contains more ZincZinc +55.7%
Contains more ManganeseManganese +95%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +67.7%
Contains less SodiumSodium -20%
~equal in Phosphorus ~133mg

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
10
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%
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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +12.2%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B3Vitamin B3 +82.5%
Contains more Vitamin B6Vitamin B6 +18.6%
Contains more Vitamin B12Vitamin B12 +125%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +27%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +17.1%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more FatsFats +688.9%
Contains more CarbsCarbs +58%
Contains more ProteinProtein +16.7%
Contains more WaterWater +835.6%
Contains more OtherOther +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +1510.9%
Contains more Poly. FatPolyunsaturated fat +367.7%
Contains less Sat. FatSaturated fat -93.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer English muffin DV% diff.
Iron 4.01mg 0.89mg 39%
Copper 0.463mg 0.129mg 37%
Polyunsaturated fat 4.153g 0.888g 22%
Fats 14.2g 1.8g 19%
Saturated fat 4.241g 0.259g 18%
Manganese 0.696mg 0.357mg 15%
Monounsaturated fat 4.865g 0.302g 11%
Calories 433kcal 235kcal 10%
Selenium 5.7µg 10%
Vitamin B2 0.266mg 0.154mg 9%
Carbs 72.7g 46g 9%
Vitamin B3 2.858mg 1.566mg 8%
Magnesium 53mg 21mg 8%
Sodium 580mg 464mg 5%
Vitamin E 0.72mg 5%
Zinc 1.09mg 0.7mg 4%
Fiber 3.4g 2.7g 3%
Caffeine 10mg 3%
Choline 14.3mg 3%
Folate 47µg 37µg 3%
Potassium 210mg 131mg 2%
Vitamin B12 0.09µg 0.04µg 2%
Vitamin K 2.4µg 2%
Protein 6.6g 7.7g 2%
Calcium 31mg 52mg 2%
Vitamin B1 0.203mg 0.181mg 2%
Vitamin B6 0.051mg 0.043mg 1%
Cholesterol 2mg 0mg 1%
Vitamin B5 0.381mg 0.446mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 69.3g 43.3g N/A
Sugar 37.43g N/A
Phosphorus 132mg 133mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.096mg 0.092mg 0%
Threonine 0.22mg 0.242mg 0%
Isoleucine 0.261mg 0.315mg 0%
Leucine 0.447mg 0.553mg 0%
Lysine 0.281mg 0.241mg 0%
Methionine 0.105mg 0.139mg 0%
Phenylalanine 0.308mg 0.379mg 0%
Valine 0.323mg 0.353mg 0%
Histidine 0.128mg 0.17mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer English muffin
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
21%
Wafer
14%
English muffin
Minerals Daily Need Coverage Score
65%
Wafer
30%
English muffin

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
English muffin
English muffin is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
English muffin
English muffin contains less Sodium (difference - 116mg)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 3.982g)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.