Wafer vs. Rye — In-Depth Nutrition Comparison
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How are wafer and rye different?
- Wafer is higher in iron; however, rye is richer in manganese, fiber, phosphorus, vitamin B5, vitamin B6, selenium, and zinc.
- Daily need coverage for manganese for rye is 82% higher.
- Wafer contains 290 times more sodium than rye. While wafer contains 580mg of sodium, rye contains only 2mg.
- Rye has a lower glycemic index (34) than wafer (61).
Cookies, chocolate wafers and Rye grain 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 CalciumCalcium | +29.2% |
| Contains more IronIron | +52.5% |
| Contains more CopperCopper | +26.2% |
| Contains more MagnesiumMagnesium | +107.5% |
| Contains more PotassiumPotassium | +142.9% |
| Contains more ZincZinc | +143.1% |
| Contains more PhosphorusPhosphorus | +151.5% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +270.3% |
| Contains more SeleniumSelenium | +143.9% |
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 | +200% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +23.7% |
| Contains more Vitamin EVitamin E | +18.1% |
| Contains more Vitamin B1Vitamin B1 | +55.7% |
| Contains more Vitamin B3Vitamin B3 | +49.4% |
| Contains more Vitamin B5Vitamin B5 | +282.2% |
| Contains more Vitamin B6Vitamin B6 | +476.5% |
| Contains more Vitamin KVitamin K | +145.8% |
| Contains more CholineCholine | +112.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.696mg | 2.577mg | 82% |
| Fiber | 3.4g | 15.1g | 47% |
| Phosphorus | 132mg | 332mg | 29% |
| Sodium | 580mg | 2mg | 25% |
| Polyunsaturated fat | 4.153g | 0.767g | 23% |
| Vitamin B5 | 0.381mg | 1.456mg | 22% |
| Fats | 14.2g | 1.63g | 19% |
| Vitamin B6 | 0.051mg | 0.294mg | 19% |
| Saturated fat | 4.241g | 0.197g | 18% |
| Iron | 4.01mg | 2.63mg | 17% |
| Selenium | 5.7µg | 13.9µg | 15% |
| Zinc | 1.09mg | 2.65mg | 14% |
| Magnesium | 53mg | 110mg | 14% |
| Monounsaturated fat | 4.865g | 0.208g | 12% |
| Copper | 0.463mg | 0.367mg | 11% |
| Potassium | 210mg | 510mg | 9% |
| Vitamin B1 | 0.203mg | 0.316mg | 9% |
| Vitamin B3 | 2.858mg | 4.27mg | 9% |
| Protein | 6.6g | 10.34g | 7% |
| Calories | 433kcal | 338kcal | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin K | 2.4µg | 5.9µg | 3% |
| Choline | 14.3mg | 30.4mg | 3% |
| Folate | 47µg | 38µg | 2% |
| Vitamin E | 0.72mg | 0.85mg | 1% |
| Calcium | 31mg | 24mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Carbs | 72.7g | 75.86g | 1% |
| Vitamin B2 | 0.266mg | 0.251mg | 1% |
| Net carbs | 69.3g | 60.76g | N/A |
| Sugar | 37.43g | 0.98g | N/A |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.096mg | 0.108mg | 0% |
| Threonine | 0.22mg | 0.289mg | 0% |
| Isoleucine | 0.261mg | 0.208mg | 0% |
| Leucine | 0.447mg | 0.563mg | 0% |
| Lysine | 0.281mg | 0.286mg | 0% |
| Methionine | 0.105mg | 0.153mg | 0% |
| Phenylalanine | 0.308mg | 0.435mg | 0% |
| Valine | 0.323mg | 0.317mg | 0% |
| Histidine | 0.128mg | 0.189mg | 0% |
| Fructose | 0.11g | 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
| Contains more FatsFats | +771.2% |
| Contains more OtherOther | +27.4% |
| Contains more ProteinProtein | +56.7% |
| Contains more WaterWater | +135.6% |
~equal in
Carbs
~75.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2238.9% |
| Contains more Poly. FatPolyunsaturated fat | +441.5% |
| Contains less Sat. FatSaturated fat | -95.4% |
