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Wafer vs. Multigrain bread — In-Depth Nutrition Comparison

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Summary of differences between wafer and multigrain bread

  • Wafer has more copper, iron, and vitamin B2; however, multigrain bread is higher in manganese, selenium, fiber, vitamin B6, phosphorus, and vitamin B3.
  • Multigrain bread covers your daily need for manganese, 65% more than wafer.
  • Wafer has 4 times more saturated fat than multigrain bread. While wafer has 4.241g of saturated fat, multigrain bread has only 0.948g.

These are the specific foods used in this comparison Cookies, chocolate wafers and Bread, multi-grain, toasted (includes whole-grain).

Infographic

Wafer vs Multigrain bread 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.
Wafer
2
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 61% 33% 22% 102% 102% 50% 106% 54% 287% 195%
Contains more IronIron +47.4%
Contains more CopperCopper +50.8%
Contains more MagnesiumMagnesium +60.4%
Contains more CalciumCalcium +258.1%
Contains more PotassiumPotassium +19%
Contains more ZincZinc +69.7%
Contains more PhosphorusPhosphorus +87.1%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +216.2%
Contains more SeleniumSelenium +528.1%

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
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 0.33% 0% 8% 0% 61% 33% 82% 22% 66% 0% 3.8% 53% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +80%
Contains more Vitamin B2Vitamin B2 +87.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +19.7%
Contains more Vitamin B3Vitamin B3 +53.7%
Contains more Vitamin B6Vitamin B6 +460.8%
Contains more FolateFolate +48.9%
Contains more CholineCholine +101.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.365mg

All nutrients comparison - raw data values

Nutrient Wafer Multigrain bread DV% diff.
Manganese 0.696mg 2.201mg 65%
Selenium 5.7µg 35.8µg 55%
Fiber 3.4g 8.1g 19%
Vitamin B6 0.051mg 0.286mg 18%
Copper 0.463mg 0.307mg 17%
Phosphorus 132mg 247mg 16%
Iron 4.01mg 2.72mg 16%
Protein 6.6g 14.52g 16%
Fats 14.2g 4.6g 15%
Saturated fat 4.241g 0.948g 15%
Polyunsaturated fat 4.153g 2.035g 14%
Vitamin B2 0.266mg 0.142mg 10%
Vitamin B3 2.858mg 4.394mg 10%
Monounsaturated fat 4.865g 0.826g 10%
Carbs 72.7g 47.11g 9%
Magnesium 53mg 85mg 8%
Calcium 31mg 111mg 8%
Calories 433kcal 288kcal 7%
Sodium 580mg 414mg 7%
Zinc 1.09mg 1.85mg 7%
Folate 47µg 70µg 6%
Vitamin B12 0.09µg 0µg 4%
Vitamin B1 0.203mg 0.243mg 3%
Caffeine 10mg 0mg 3%
Fructose 2.67g 3%
Choline 14.3mg 28.8mg 3%
Vitamin E 0.72mg 0.4mg 2%
Cholesterol 2mg 0mg 1%
Potassium 210mg 250mg 1%
Vitamin K 2.4µg 1.5µg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 69.3g 39.01g N/A
Sugar 37.43g 6.94g N/A
Vitamin A 3µg 0µg 0%
Vitamin B5 0.381mg 0.365mg 0%
Tryptophan 0.096mg 0.135mg 0%
Threonine 0.22mg 0.294mg 0%
Isoleucine 0.261mg 0.351mg 0%
Leucine 0.447mg 0.604mg 0%
Lysine 0.281mg 0.314mg 0%
Methionine 0.105mg 0.15mg 0%
Phenylalanine 0.308mg 0.421mg 0%
Valine 0.323mg 0.432mg 0%
Histidine 0.128mg 0.215mg 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
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
15% 5% 47% 31% 2%
Protein: 14.52 g
Fats: 4.6 g
Carbs: 47.11 g
Water: 31.46 g
Other: 2.31 g
Contains more FatsFats +208.7%
Contains more CarbsCarbs +54.3%
Contains more ProteinProtein +120%
Contains more WaterWater +599.1%
Contains more OtherOther +15.5%

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
25% 22% 53%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.826 g
Polyunsaturated fat: Poly. Fat 2.035 g
Contains more Mono. FatMonounsaturated fat +489%
Contains more Poly. FatPolyunsaturated fat +104.1%
Contains less Sat. FatSaturated fat -77.6%

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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. Multigrain bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174914/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.