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Wafer vs. Oatmeal bread — In-Depth Nutrition Comparison

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What are the main differences between wafer and oatmeal bread?

  • Wafer is richer in copper and iron, while oatmeal bread is higher in selenium, vitamin B1, and manganese.
  • Oatmeal bread's daily need coverage for selenium is 34% higher.
  • Oatmeal bread has 6 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while oatmeal bread has 0.703g.

We used Cookies, chocolate wafers and Bread, oatmeal types in this comparison.

Infographic

Wafer vs Oatmeal 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
4
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 26% 20% 13% 101% 70% 28% 54% 58% 123% 134%
Contains more MagnesiumMagnesium +43.2%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +48.5%
Contains more CopperCopper +121.5%
Contains more CalciumCalcium +112.9%
Contains less SodiumSodium -22.9%
Contains more ManganeseManganese +35.1%
Contains more SeleniumSelenium +331.6%
~equal in Zinc ~1.02mg
~equal in Phosphorus ~126mg

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% 1.7% 9.6% 0% 100% 55% 59% 20% 16% 3.8% 3.8% 47% 10%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B5Vitamin B5 +11.7%
Contains more Vitamin B12Vitamin B12 +200%
Contains more Vitamin KVitamin K +60%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B1Vitamin B1 +96.6%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more FolateFolate +31.9%
Contains more CholineCholine +30.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.24mg
~equal in Vitamin B3 ~3.136mg

All nutrients comparison - raw data values

Nutrient Wafer Oatmeal bread DV% diff.
Selenium 5.7µg 24.6µg 34%
Copper 0.463mg 0.209mg 28%
Iron 4.01mg 2.7mg 16%
Vitamin B1 0.203mg 0.399mg 16%
Polyunsaturated fat 4.153g 1.702g 16%
Saturated fat 4.241g 0.703g 16%
Fats 14.2g 4.4g 15%
Manganese 0.696mg 0.94mg 11%
Monounsaturated fat 4.865g 1.578g 8%
Carbs 72.7g 48.5g 8%
Calories 433kcal 269kcal 8%
Sodium 580mg 447mg 6%
Calcium 31mg 66mg 4%
Magnesium 53mg 37mg 4%
Folate 47µg 62µg 4%
Protein 6.6g 8.4g 4%
Vitamin B12 0.09µg 0.03µg 3%
Caffeine 10mg 0mg 3%
Vitamin B2 0.266mg 0.24mg 2%
Vitamin B3 2.858mg 3.136mg 2%
Vitamin E 0.72mg 0.48mg 2%
Fiber 3.4g 4g 2%
Potassium 210mg 142mg 2%
Phosphorus 132mg 126mg 1%
Vitamin B5 0.381mg 0.341mg 1%
Vitamin B6 0.051mg 0.068mg 1%
Zinc 1.09mg 1.02mg 1%
Vitamin K 2.4µg 1.5µg 1%
Choline 14.3mg 18.7mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 44.5g N/A
Sugar 37.43g 8.14g N/A
Vitamin A 3µg 5µg 0%
Tryptophan 0.096mg 0.116mg 0%
Threonine 0.22mg 0.247mg 0%
Isoleucine 0.261mg 0.325mg 0%
Leucine 0.447mg 0.608mg 0%
Lysine 0.281mg 0.27mg 0%
Methionine 0.105mg 0.152mg 0%
Phenylalanine 0.308mg 0.414mg 0%
Valine 0.323mg 0.393mg 0%
Histidine 0.128mg 0.186mg 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
8% 4% 49% 37% 2%
Protein: 8.4 g
Fats: 4.4 g
Carbs: 48.5 g
Water: 36.7 g
Other: 2 g
Contains more FatsFats +222.7%
Contains more CarbsCarbs +49.9%
Contains more ProteinProtein +27.3%
Contains more WaterWater +715.6%
~equal in Other ~2g

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 0.703 g
Monounsaturated fat: Mono. Fat 1.578 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains more Mono. FatMonounsaturated fat +208.3%
Contains more Poly. FatPolyunsaturated fat +144%
Contains less Sat. FatSaturated fat -83.4%

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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. Oatmeal bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172678/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.