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  6. Wafer vs. Pita bread

Wafer vs. Pita bread — In-Depth Nutrition Comparison

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How are wafer and pita bread different?

  • Wafer is richer in copper, iron, manganese, and magnesium, while pita bread is higher in selenium, vitamin B1, folate, vitamin B3, and calcium.
  • Pita bread covers your daily need for selenium, 39% more than wafer.
  • Wafer contains 26 times more saturated fat than pita bread. Wafer contains 4.241g of saturated fat, while pita bread contains 0.166g.

Cookies, chocolate wafers and Bread, pita, white, enriched types were used in this article.

Infographic

Wafer vs Pita 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% 26% 11% 98% 56% 23% 42% 70% 63% 148%
Contains more MagnesiumMagnesium +103.8%
Contains more PotassiumPotassium +75%
Contains more IronIron +53.1%
Contains more CopperCopper +175.6%
Contains more ZincZinc +29.8%
Contains more PhosphorusPhosphorus +36.1%
Contains more ManganeseManganese +44.7%
Contains more CalciumCalcium +177.4%
Contains more SeleniumSelenium +375.4%
~equal in Sodium ~536mg

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
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% 0% 6% 0% 150% 75% 87% 24% 7.8% 0% 0.5% 80% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +140%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1100%
Contains more Vitamin B1Vitamin B1 +195.1%
Contains more Vitamin B2Vitamin B2 +22.9%
Contains more Vitamin B3Vitamin B3 +62.1%
Contains more FolateFolate +127.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.397mg
~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient Wafer Pita bread DV% diff.
Selenium 5.7µg 27.1µg 39%
Copper 0.463mg 0.168mg 33%
Vitamin B1 0.203mg 0.599mg 33%
Polyunsaturated fat 4.153g 0.535g 24%
Fats 14.2g 1.2g 20%
Saturated fat 4.241g 0.166g 19%
Iron 4.01mg 2.62mg 17%
Folate 47µg 107µg 15%
Monounsaturated fat 4.865g 0.105g 12%
Vitamin B3 2.858mg 4.632mg 11%
Manganese 0.696mg 0.481mg 9%
Calories 433kcal 275kcal 8%
Carbs 72.7g 55.7g 6%
Calcium 31mg 86mg 6%
Magnesium 53mg 26mg 6%
Fiber 3.4g 2.2g 5%
Vitamin B2 0.266mg 0.327mg 5%
Protein 6.6g 9.1g 5%
Phosphorus 132mg 97mg 5%
Vitamin B12 0.09µg 0µg 4%
Potassium 210mg 120mg 3%
Vitamin E 0.72mg 0.3mg 3%
Caffeine 10mg 0mg 3%
Vitamin K 2.4µg 0.2µg 2%
Sodium 580mg 536mg 2%
Zinc 1.09mg 0.84mg 2%
Vitamin B6 0.051mg 0.034mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 69.3g 53.5g N/A
Sugar 37.43g 1.3g N/A
Vitamin A 3µg 0µg 0%
Vitamin B5 0.381mg 0.397mg 0%
Choline 14.3mg 14.6mg 0%
Tryptophan 0.096mg 0.105mg 0%
Threonine 0.22mg 0.257mg 0%
Isoleucine 0.261mg 0.349mg 0%
Leucine 0.447mg 0.634mg 0%
Lysine 0.281mg 0.219mg 0%
Methionine 0.105mg 0.16mg 0%
Phenylalanine 0.308mg 0.446mg 0%
Valine 0.323mg 0.394mg 0%
Histidine 0.128mg 0.195mg 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% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more FatsFats +1083.3%
Contains more CarbsCarbs +30.5%
Contains more ProteinProtein +37.9%
Contains more WaterWater +613.3%
~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
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Contains more Mono. FatMonounsaturated fat +4533.3%
Contains more Poly. FatPolyunsaturated fat +676.3%
Contains less Sat. FatSaturated fat -96.1%

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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. Pita bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174915/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.