Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wafer vs. Oat bread — In-Depth Nutrition Comparison

Compare

The main differences between wafer and oat bread

  • Wafer is richer in copper and iron, yet oat bread is richer in selenium, vitamin B1, vitamin B3, folate, and vitamin B2.
  • Daily need coverage for selenium for oat bread is 44% higher.
  • Wafer contains 6 times more saturated fat than oat bread. Wafer contains 4.241g of saturated fat, while oat bread contains 0.697g.

Food types used in this article are Cookies, chocolate wafers and Bread, oat bran.

Infographic

Wafer vs Oat 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
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 25% 20% 13% 117% 45% 24% 60% 46% 102% 164%
Contains more MagnesiumMagnesium +51.4%
Contains more PotassiumPotassium +42.9%
Contains more IronIron +28.5%
Contains more CopperCopper +243%
Contains more ZincZinc +22.5%
Contains more CalciumCalcium +109.7%
Contains less SodiumSodium -39.1%
Contains more ManganeseManganese +11.9%
Contains more SeleniumSelenium +426.3%
~equal in Phosphorus ~141mg

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
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% 0.67% 8.8% 0% 126% 80% 91% 35% 17% 0% 3% 61% 10%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin EVitamin E +63.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +100%
Contains more Vitamin B1Vitamin B1 +148.3%
Contains more Vitamin B2Vitamin B2 +30.1%
Contains more Vitamin B3Vitamin B3 +69%
Contains more Vitamin B5Vitamin B5 +52.5%
Contains more Vitamin B6Vitamin B6 +43.1%
Contains more FolateFolate +72.3%
Contains more CholineCholine +30.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Oat bread DV% diff.
Selenium 5.7µg 30µg 44%
Copper 0.463mg 0.135mg 36%
Vitamin B1 0.203mg 0.504mg 25%
Polyunsaturated fat 4.153g 1.694g 16%
Saturated fat 4.241g 0.697g 16%
Fats 14.2g 4.4g 15%
Vitamin B3 2.858mg 4.831mg 12%
Carbs 72.7g 39.8g 11%
Iron 4.01mg 3.12mg 11%
Sodium 580mg 353mg 10%
Calories 433kcal 236kcal 10%
Folate 47µg 81µg 9%
Monounsaturated fat 4.865g 1.59g 8%
Protein 6.6g 10.4g 8%
Vitamin B2 0.266mg 0.346mg 6%
Magnesium 53mg 35mg 4%
Vitamin B12 0.09µg 0µg 4%
Vitamin B5 0.381mg 0.581mg 4%
Fiber 3.4g 4.5g 4%
Manganese 0.696mg 0.779mg 4%
Calcium 31mg 65mg 3%
Caffeine 10mg 0mg 3%
Zinc 1.09mg 0.89mg 2%
Vitamin E 0.72mg 0.44mg 2%
Potassium 210mg 147mg 2%
Vitamin B6 0.051mg 0.073mg 2%
Phosphorus 132mg 141mg 1%
Vitamin K 2.4µg 1.2µg 1%
Choline 14.3mg 18.7mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 35.3g N/A
Sugar 37.43g 7.7g N/A
Vitamin A 3µg 2µg 0%
Tryptophan 0.096mg 0.131mg 0%
Threonine 0.22mg 0.299mg 0%
Isoleucine 0.261mg 0.399mg 0%
Leucine 0.447mg 0.733mg 0%
Lysine 0.281mg 0.297mg 0%
Methionine 0.105mg 0.179mg 0%
Phenylalanine 0.308mg 0.518mg 0%
Valine 0.323mg 0.461mg 0%
Histidine 0.128mg 0.225mg 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
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
10% 4% 40% 44%
Protein: 10.4 g
Fats: 4.4 g
Carbs: 39.8 g
Water: 44 g
Other: 1.4 g
Contains more FatsFats +222.7%
Contains more CarbsCarbs +82.7%
Contains more OtherOther +42.9%
Contains more ProteinProtein +57.6%
Contains more WaterWater +877.8%

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
18% 40% 43%
Saturated fat: Sat. Fat 0.697 g
Monounsaturated fat: Mono. Fat 1.59 g
Polyunsaturated fat: Poly. Fat 1.694 g
Contains more Mono. FatMonounsaturated fat +206%
Contains more Poly. FatPolyunsaturated fat +145.2%
Contains less Sat. FatSaturated fat -83.6%

People also compare

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. Oat bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172676/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.