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  6. Wafer vs. French rolls

Wafer vs. French rolls — In-Depth Nutrition Comparison

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What are the main differences between wafer and french rolls?

  • Wafer is richer in copper, iron, magnesium, and phosphorus, while french rolls are higher in selenium, vitamin B1, folate, vitamin B3, and calcium.
  • French rolls' daily need coverage for selenium is 40% higher.
  • French rolls have 4 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while french rolls have 0.962g.

We used Cookies, chocolate wafers and Rolls, french types in this comparison.

Infographic

Wafer vs French rolls 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
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 14% 27% 10% 102% 45% 25% 36% 75% 73% 152%
Contains more MagnesiumMagnesium +165%
Contains more PotassiumPotassium +84.2%
Contains more IronIron +48%
Contains more CopperCopper +243%
Contains more ZincZinc +21.1%
Contains more PhosphorusPhosphorus +57.1%
Contains more ManganeseManganese +24.5%
Contains more CalciumCalcium +193.5%
Contains more SeleniumSelenium +389.5%
~equal in Sodium ~574mg

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
5
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% 0% 6% 0% 131% 69% 82% 27% 9% 0% 4.5% 85% 8.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B6Vitamin B6 +30.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +33.3%
Contains more Vitamin B1Vitamin B1 +157.6%
Contains more Vitamin B2Vitamin B2 +12.8%
Contains more Vitamin B3Vitamin B3 +52.3%
Contains more Vitamin B5Vitamin B5 +18.6%
Contains more FolateFolate +140.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~14.8mg

All nutrients comparison - raw data values

Nutrient Wafer French rolls DV% diff.
Selenium 5.7µg 27.9µg 40%
Copper 0.463mg 0.135mg 36%
Vitamin B1 0.203mg 0.523mg 27%
Polyunsaturated fat 4.153g 0.834g 22%
Folate 47µg 113µg 17%
Iron 4.01mg 2.71mg 16%
Fats 14.2g 4.3g 15%
Methionine 0.105mg 153mg 15%
Saturated fat 4.241g 0.962g 15%
Vitamin B3 2.858mg 4.352mg 9%
Calories 433kcal 277kcal 8%
Magnesium 53mg 20mg 8%
Carbs 72.7g 50.2g 8%
Phosphorus 132mg 84mg 7%
Monounsaturated fat 4.865g 1.961g 7%
Manganese 0.696mg 0.559mg 6%
Calcium 31mg 91mg 6%
Vitamin B12 0.09µg 0µg 4%
Protein 6.6g 8.6g 4%
Caffeine 10mg 0mg 3%
Vitamin E 0.72mg 0.3mg 3%
Potassium 210mg 114mg 3%
Vitamin B2 0.266mg 0.3mg 3%
Zinc 1.09mg 0.9mg 2%
Cholesterol 2mg 0mg 1%
Fiber 3.4g 3.2g 1%
Vitamin K 2.4µg 1.8µg 1%
Vitamin B6 0.051mg 0.039mg 1%
Vitamin B5 0.381mg 0.452mg 1%
Net carbs 69.3g 47g N/A
Sugar 37.43g 0.31g N/A
Sodium 580mg 574mg 0%
Vitamin A 3µg 0µg 0%
Choline 14.3mg 14.8mg 0%
Tryptophan 0.096mg 0.099mg 0%
Threonine 0.22mg 0.255mg 0%
Isoleucine 0.261mg 0.336mg 0%
Leucine 0.447mg 0.608mg 0%
Lysine 0.281mg 0.231mg 0%
Phenylalanine 0.308mg 0.422mg 0%
Valine 0.323mg 0.38mg 0%
Histidine 0.128mg 0.188mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
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
9% 4% 50% 35% 2%
Protein: 8.6 g
Fats: 4.3 g
Carbs: 50.2 g
Water: 34.8 g
Other: 2.1 g
Contains more FatsFats +230.2%
Contains more CarbsCarbs +44.8%
Contains more ProteinProtein +30.3%
Contains more WaterWater +673.3%
~equal in Other ~2.1g

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
26% 52% 22%
Saturated fat: Sat. Fat 0.962 g
Monounsaturated fat: Mono. Fat 1.961 g
Polyunsaturated fat: Poly. Fat 0.834 g
Contains more Mono. FatMonounsaturated fat +148.1%
Contains more Poly. FatPolyunsaturated fat +398%
Contains less Sat. FatSaturated fat -77.3%

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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. French rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172795/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.