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Wafer vs. Potato bread — In-Depth Nutrition Comparison

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How are wafer and potato bread different?

  • Wafer is richer in copper, iron, manganese, and vitamin B2, while potato bread is higher in phosphorus, folate, calcium, potassium, and vitamin B6.
  • Wafer covers your daily need for copper, 41% more than potato bread.

Cookies, chocolate wafers and Bread, potato types were used in this article.

Infographic

Wafer vs Potato 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
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 20% 56% 63% 84% 31% 39% 158% 49% 33% 52%
Contains more MagnesiumMagnesium +89.3%
Contains more IronIron +78.2%
Contains more CopperCopper +392.6%
Contains more ManganeseManganese +175.1%
Contains more CalciumCalcium +506.5%
Contains more PotassiumPotassium +241.9%
Contains more ZincZinc +32.1%
Contains more PhosphorusPhosphorus +179.5%
Contains less SodiumSodium -35.3%
Contains more SeleniumSelenium +66.7%

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
3
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% 8% 9.4% 1.5% 47% 24% 23% 49% 54% 19% 17% 95% 10%
Contains more Vitamin EVitamin E +53.2%
Contains more Vitamin B2Vitamin B2 +150.9%
Contains more Vitamin B3Vitamin B3 +128.6%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +114.4%
Contains more Vitamin B6Vitamin B6 +354.9%
Contains more Vitamin B12Vitamin B12 +66.7%
Contains more Vitamin KVitamin K +183.3%
Contains more FolateFolate +168.1%
Contains more CholineCholine +28.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.188mg

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
13% 3% 47% 34% 4%
Protein: 12.5 g
Fats: 3.13 g
Carbs: 47.07 g
Water: 33.55 g
Other: 3.75 g
Contains more FatsFats +353.7%
Contains more CarbsCarbs +54.5%
Contains more ProteinProtein +89.4%
Contains more WaterWater +645.6%
Contains more OtherOther +87.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Potato bread
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wafer Potato bread DV% diff.
Copper 0.463mg 0.094mg 41%
Phosphorus 132mg 369mg 34%
Polyunsaturated fat 4.153g 0g 28%
Iron 4.01mg 2.25mg 22%
Folate 47µg 126µg 20%
Saturated fat 4.241g 0g 19%
Manganese 0.696mg 0.253mg 19%
Fats 14.2g 3.13g 17%
Calcium 31mg 188mg 16%
Potassium 210mg 718mg 15%
Vitamin B6 0.051mg 0.232mg 14%
Vitamin B2 0.266mg 0.106mg 12%
Fiber 3.4g 6.3g 12%
Monounsaturated fat 4.865g 0g 12%
Protein 6.6g 12.5g 12%
Vitamin B3 2.858mg 1.25mg 10%
Vitamin B5 0.381mg 0.817mg 9%
Carbs 72.7g 47.07g 9%
Sodium 580mg 375mg 9%
Calories 433kcal 266kcal 8%
Selenium 5.7µg 9.5µg 7%
Magnesium 53mg 28mg 6%
Vitamin K 2.4µg 6.8µg 4%
Caffeine 10mg 0mg 3%
Zinc 1.09mg 1.44mg 3%
Vitamin B12 0.09µg 0.15µg 3%
Vitamin E 0.72mg 0.47mg 2%
Vitamin A 3µg 24µg 2%
Vitamin D 0µg 0.1µg 1%
Cholesterol 2mg 0mg 1%
Vitamin B1 0.203mg 0.188mg 1%
Choline 14.3mg 18.4mg 1%
Net carbs 69.3g 40.77g N/A
Vitamin D 0IU 2IU 0%
Sugar 37.43g 9.38g N/A
Tryptophan 0.096mg 0.081mg 0%
Threonine 0.22mg 0.224mg 0%
Isoleucine 0.261mg 0.268mg 0%
Leucine 0.447mg 0.44mg 0%
Lysine 0.281mg 0.311mg 0%
Methionine 0.105mg 0.112mg 0%
Phenylalanine 0.308mg 0.285mg 0%
Valine 0.323mg 0.305mg 0%
Histidine 0.128mg 0.143mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Potato bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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%
Wafer
27%
Potato bread
Minerals Daily Need Coverage Score
65%
Wafer
59%
Potato bread

Comparison summary

Which food is lower in Cholesterol?
Potato bread
Potato bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Potato bread
Potato bread is lower in Sugar (difference - 28.05g)
Which food contains less Sodium?
Potato bread
Potato bread contains less Sodium (difference - 205mg)
Which food is lower in Saturated fat?
Potato bread
Potato bread is lower in Saturated fat (difference - 4.241g)
Which food is richer in vitamins?
Potato bread
Potato bread is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (61)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Potato bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167943/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.