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  6. Wafer vs. Italian bread

Wafer vs. Italian bread — In-Depth Nutrition Comparison

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Significant differences between wafer and italian bread

  • Wafer has more copper, iron, manganese, and magnesium; however, italian bread is richer in selenium, folate, vitamin B1, and vitamin B3.
  • Italian bread covers your daily selenium needs 39% more than wafer.

Specific food types used in this comparison are Cookies, chocolate wafers and Bread, italian.

Infographic

Wafer vs Italian bread 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 19% 23% 9.7% 110% 64% 23% 44% 72% 61% 148%
Contains more MagnesiumMagnesium +96.3%
Contains more PotassiumPotassium +90.9%
Contains more IronIron +36.4%
Contains more CopperCopper +142.4%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +28.2%
Contains more ManganeseManganese +50%
Contains more CalciumCalcium +151.6%
Contains more SeleniumSelenium +377.2%
~equal in Sodium ~550mg

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 0% 0% 5.8% 0% 118% 67% 82% 23% 11% 0% 3% 143% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +148.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin B1Vitamin B1 +133%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more FolateFolate +306.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.292mg
~equal in Vitamin B5 ~0.378mg
~equal in Vitamin B6 ~0.048mg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Wafer Italian bread DV% diff.
Selenium 5.7µg 27.2µg 39%
Folate 47µg 191µg 36%
Copper 0.463mg 0.191mg 30%
Vitamin B1 0.203mg 0.473mg 23%
Saturated fat 4.241g 0g 19%
Polyunsaturated fat 4.153g 1.39g 18%
Fats 14.2g 3.5g 16%
Iron 4.01mg 2.94mg 13%
Vitamin B3 2.858mg 4.381mg 10%
Monounsaturated fat 4.865g 0.812g 10%
Manganese 0.696mg 0.464mg 10%
Calories 433kcal 271kcal 8%
Carbs 72.7g 50.1g 8%
Magnesium 53mg 27mg 6%
Calcium 31mg 78mg 5%
Protein 6.6g 8.8g 4%
Vitamin B12 0.09µg 0µg 4%
Phosphorus 132mg 103mg 4%
Vitamin E 0.72mg 0.29mg 3%
Potassium 210mg 110mg 3%
Caffeine 10mg 0mg 3%
Zinc 1.09mg 0.86mg 2%
Vitamin B2 0.266mg 0.292mg 2%
Cholesterol 2mg 0mg 1%
Vitamin K 2.4µg 1.2µg 1%
Fiber 3.4g 3.2g 1%
Sodium 580mg 550mg 1%
Net carbs 69.3g 46.9g N/A
Sugar 37.43g 3.17g N/A
Vitamin A 3µg 0µg 0%
Vitamin B5 0.381mg 0.378mg 0%
Vitamin B6 0.051mg 0.048mg 0%
Choline 14.3mg 14.6mg 0%
Tryptophan 0.096mg 0.103mg 0%
Threonine 0.22mg 0.245mg 0%
Isoleucine 0.261mg 0.333mg 0%
Leucine 0.447mg 0.614mg 0%
Lysine 0.281mg 0.197mg 0%
Methionine 0.105mg 0.156mg 0%
Phenylalanine 0.308mg 0.433mg 0%
Valine 0.323mg 0.376mg 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
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% 4% 50% 36% 2%
Protein: 8.8 g
Fats: 3.5 g
Carbs: 50.1 g
Water: 35.7 g
Other: 1.9 g
Contains more FatsFats +305.7%
Contains more CarbsCarbs +45.1%
Contains more ProteinProtein +33.3%
Contains more WaterWater +693.3%
~equal in Other ~1.9g

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
37% 63%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.812 g
Polyunsaturated fat: Poly. Fat 1.39 g
Contains more Mono. FatMonounsaturated fat +499.1%
Contains more Poly. FatPolyunsaturated fat +198.8%
Contains less Sat. FatSaturated fat -100%

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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. Italian bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174913/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.