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
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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.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
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
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
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.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
65%
30%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 16)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
English muffin is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
English muffin is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
English muffin contains less Sodium (difference - 116mg)
Which food is lower in Saturated fat?
English muffin is lower in Saturated fat (difference - 3.982g)
Which food is cheaper?
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The foods are relatively equal in price ($)