Wafer vs. Navajo frybread — In-Depth Nutrition Comparison
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How are Wafer and Navajo frybread different?
- Wafer is higher in Copper, Manganese, Magnesium, and Zinc, however, Navajo frybread is richer in Selenium, Vitamin B1, Folate, and Vitamin B3.
- Daily need coverage for Copper from Wafer is 41% higher.
- Navajo frybread has less Sodium.
Cookies, chocolate wafers and Frybread, made with lard (Navajo) are the varieties used in this article.
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 | +194.4% |
| Contains more PotassiumPotassium | +172.7% |
| Contains more CopperCopper | +408.8% |
| Contains more ZincZinc | +211.4% |
| Contains more ManganeseManganese | +134.3% |
| Contains more CalciumCalcium | +83.9% |
| Contains less SodiumSodium | -43.3% |
| Contains more SeleniumSelenium | +226.3% |
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 E Vitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +22.6% |
| Contains more Vitamin B5Vitamin B5 | +132.3% |
| Contains more Vitamin B6Vitamin B6 | +34.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +111.8% |
| Contains more Vitamin B3Vitamin B3 | +61.1% |
| Contains more FolateFolate | +159.6% |
~equal in
Vitamin D
~µg
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:
6.69 g
Fats:
12.22 g
Carbs:
48.26 g
Water:
31.57 g
Other:
1.26 g
| Contains more FatsFats | +16.2% |
| Contains more CarbsCarbs | +50.6% |
| Contains more OtherOther | +58.7% |
| Contains more WaterWater | +601.6% |
~equal in
Protein
~6.69g
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
4.621 g
Monounsaturated Fat:
Mono. Fat
4.411 g
Polyunsaturated fat:
Poly. Fat
1.055 g
| Contains more Poly. FatPolyunsaturated fat | +293.6% |
~equal in
Saturated Fat
~4.621g
~equal in
Monounsaturated Fat
~4.411g
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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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 433kcal | 330kcal |
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| Protein | 6.6g | 6.69g |
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| Fats | 14.2g | 12.22g |
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| Net carbs | 69.3g | 48.26g |
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| Carbs | 72.7g | 48.26g |
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| Cholesterol | 2mg | 7mg |
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| Magnesium | 53mg | 18mg |
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| Calcium | 31mg | 57mg |
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| Potassium | 210mg | 77mg |
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| Iron | 4.01mg | 4.04mg |
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| Sugar | 37.43g | 2.03g |
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| Fiber | 3.4g |
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| Copper | 0.463mg | 0.091mg |
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| Zinc | 1.09mg | 0.35mg |
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| Starch | 42.85g |
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| Phosphorus | 132mg | 123mg |
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| Sodium | 580mg | 329mg |
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| Vitamin A | 10IU |
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| Vitamin A RAE | 3µg |
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| Vitamin E | 0.72mg | 0mg |
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| Manganese | 0.696mg | 0.297mg |
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| Selenium | 5.7µg | 18.6µg |
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| Vitamin B1 | 0.203mg | 0.43mg |
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| Vitamin B2 | 0.266mg | 0.217mg |
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| Vitamin B3 | 2.858mg | 4.603mg |
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| Vitamin B5 | 0.381mg | 0.164mg |
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| Vitamin B6 | 0.051mg | 0.038mg |
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| Vitamin B12 | 0.09µg | 0µg |
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| Vitamin K | 2.4µg | 0.8µg |
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| Folate | 47µg | 122µg |
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| Choline | 14.3mg |
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| Saturated Fat | 4.241g | 4.621g |
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| Monounsaturated Fat | 4.865g | 4.411g |
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| Polyunsaturated fat | 4.153g | 1.055g |
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| Tryptophan | 0.096mg |
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| Threonine | 0.22mg |
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| Isoleucine | 0.261mg |
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| Leucine | 0.447mg |
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| Lysine | 0.281mg |
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| Methionine | 0.105mg |
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| Phenylalanine | 0.308mg |
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| Valine | 0.323mg |
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| Histidine | 0.128mg |
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| Omega-3 - EPA | 0.003g |
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| Omega-3 - DHA | 0.002g |
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| Omega-3 - ALA | 0.051g |
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| Omega-6 - Gamma-linoleic acid | 0.004g |
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| Omega-6 - Eicosadienoic acid | 0.018g |
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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%
27%
Minerals Daily Need Coverage Score
65%
46%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Wafer is lower in Saturated Fat (difference - 0.38g)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Navajo frybread is lower in Sugar (difference - 35.4g)
Which food contains less Sodium?
Navajo frybread contains less Sodium (difference - 251mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)