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  6. Wafer vs. English muffins, plain, enriched, with ca prop (includes sourdough)

Wafer vs. English muffins, plain, enriched, with ca prop (includes sourdough) — In-Depth Nutrition Comparison

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A recap on the differences between wafer and english muffins, plain, enriched, with ca prop (includes sourdough)

  • Wafer is higher in copper, manganese, and magnesium, yet english muffins, plain, enriched, with ca prop (includes sourdough) are higher in selenium, vitamin B1, calcium, folate, and vitamin B3.
  • Wafer covers your daily copper needs 36% more than english muffins, plain, enriched, with ca prop (includes sourdough).
  • Wafer contains 6 times more saturated fat than english muffins, plain, enriched, with ca prop (includes sourdough). While wafer contains 4.241g of saturated fat, english muffins, plain, enriched, with ca prop (includes sourdough) contain only 0.733g.
  • The glycemic index of english muffins, plain, enriched, with ca prop (includes sourdough) is lower.

Food varieties used in this article are Cookies, chocolate wafers and English muffins, plain, enriched, with ca prop (includes sourdough).

Infographic

Wafer vs English muffins, plain, enriched, with ca prop (includes sourdough) 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
Wafer
5
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 17% 49% 9.6% 150% 45% 29% 39% 55% 66% 122%
Contains more MagnesiumMagnesium +120.8%
Contains more PotassiumPotassium +92.7%
Contains more CopperCopper +243%
Contains more PhosphorusPhosphorus +43.5%
Contains more ManganeseManganese +37.8%
Contains more CalciumCalcium +425.8%
Contains less SodiumSodium -26.7%
Contains more SeleniumSelenium +293%
~equal in Iron ~4mg
~equal in Zinc ~1.05mg

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
Wafer
4
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 6% 0% 6.2% 0% 119% 58% 76% 22% 12% 5% 3% 71% 8.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +132.3%
Contains more Vitamin B12Vitamin B12 +125%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +135%
Contains more Vitamin B3Vitamin B3 +42.4%
Contains more FolateFolate +100%
Contains more CholineCholine +11.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.25mg
~equal in Vitamin B5 ~0.363mg
~equal in Vitamin B6 ~0.054mg

All nutrients comparison - raw data values

Nutrient Wafer English muffins, plain, enriched, with ca prop (includes sourdough) DV% diff.
Copper 0.463mg 0.135mg 36%
Selenium 5.7µg 22.4µg 30%
Polyunsaturated fat 4.153g 0.498g 24%
Vitamin B1 0.203mg 0.477mg 23%
Fats 14.2g 1.69g 19%
Saturated fat 4.241g 0.733g 16%
Starch 37.2g 15%
Methionine 0.105mg 153mg 15%
Calcium 31mg 163mg 13%
Folate 47µg 94µg 12%
Monounsaturated fat 4.865g 0.383g 11%
Calories 433kcal 227kcal 10%
Carbs 72.7g 44.17g 10%
Manganese 0.696mg 0.505mg 8%
Vitamin B3 2.858mg 4.07mg 8%
Magnesium 53mg 24mg 7%
Sodium 580mg 425mg 7%
Phosphorus 132mg 92mg 6%
Protein 6.6g 8.87g 5%
Caffeine 10mg 0mg 3%
Vitamin E 0.72mg 0.31mg 3%
Potassium 210mg 109mg 3%
Vitamin C 0mg 1.8mg 2%
Vitamin B12 0.09µg 0.04µg 2%
Cholesterol 2mg 0mg 1%
Fructose 0.69g 1%
Vitamin K 2.4µg 1.2µg 1%
Vitamin B2 0.266mg 0.25mg 1%
Net carbs 69.3g 40.67g N/A
Iron 4.01mg 4mg 0%
Sugar 37.43g 3.53g N/A
Fiber 3.4g 3.5g 0%
Zinc 1.09mg 1.05mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B5 0.381mg 0.363mg 0%
Vitamin B6 0.051mg 0.054mg 0%
Choline 14.3mg 16mg 0%
Tryptophan 0.096mg 0.108mg 0%
Threonine 0.22mg 0.331mg 0%
Isoleucine 0.261mg 0.404mg 0%
Leucine 0.447mg 0.652mg 0%
Lysine 0.281mg 0.45mg 0%
Phenylalanine 0.308mg 0.417mg 0%
Valine 0.323mg 0.454mg 0%
Histidine 0.128mg 0.201mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.048g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
9% 2% 44% 44% 2%
Protein: 8.87 g
Fats: 1.69 g
Carbs: 44.17 g
Water: 43.56 g
Other: 1.71 g
Contains more FatsFats +740.2%
Contains more CarbsCarbs +64.6%
Contains more OtherOther +17%
Contains more ProteinProtein +34.4%
Contains more WaterWater +868%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
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
45% 24% 31%
Saturated fat: Sat. Fat 0.733 g
Monounsaturated fat: Mono. Fat 0.383 g
Polyunsaturated fat: Poly. Fat 0.498 g
Contains more Mono. FatMonounsaturated fat +1170.2%
Contains more Poly. FatPolyunsaturated fat +733.9%
Contains less Sat. FatSaturated fat -82.7%

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 muffins, plain, enriched, with ca prop (includes sourdough) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174994/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.