Wafer vs. Sweet roll — In-Depth Nutrition Comparison

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Summary of differences between wafer and sweet roll

Wafer has more copper, iron, manganese, magnesium, and phosphorus; however, sweet roll is higher in selenium, vitamin B1, and vitamin E.
Wafer covers your daily need for copper, 42% more than sweet roll.
Wafer has 3 times more magnesium than sweet roll. While wafer has 53mg of magnesium, sweet roll has only 17mg.
Sweet roll has less sodium.
The glycemic index of wafer is higher.

These are the specific foods used in this comparison Cookies, chocolate wafers and Sweet rolls, cinnamon, commercially prepared with raisins.

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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

Sweet roll

Contains more MagnesiumMagnesium	+211.8%
Contains more PotassiumPotassium	+89.2%
Contains more IronIron	+150.6%
Contains more CopperCopper	+426.1%
Contains more ZincZinc	+84.7%
Contains more PhosphorusPhosphorus	+73.7%
Contains more ManganeseManganese	+132%

Contains more CalciumCalcium	+132.3%
Contains less SodiumSodium	-47.6%
Contains more SeleniumSelenium	+198.2%

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

Sweet roll

Contains more Vitamin B3Vitamin B3

+19.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+1966.7%
Contains more Vitamin EVitamin E	+176.4%
Contains more Vitamin B1Vitamin B1	+59.6%
Contains more Vitamin B6Vitamin B6	+109.8%
Contains more Vitamin B12Vitamin B12	+55.6%
Contains more Vitamin KVitamin K	+83.3%
Contains more FolateFolate	+53.2%
Contains more CholineCholine	+188.8%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.265mg

~equal in Vitamin B5 ~0.406mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.463mg	0.088mg	42%
Iron	4.01mg	1.6mg	30%
Polyunsaturated fat	4.153g	7.473g	22%
Cholesterol	2mg	66mg	21%
Selenium	5.7µg	17µg	21%
Manganese	0.696mg	0.3mg	17%
Sodium	580mg	304mg	12%
Vitamin B1	0.203mg	0.324mg	10%
Magnesium	53mg	17mg	9%
Phosphorus	132mg	76mg	8%
Vitamin E	0.72mg	1.99mg	8%
Carbs	72.7g	50.9g	7%
Vitamin A	3µg	62µg	7%
Folate	47µg	72µg	6%
Choline	14.3mg	41.3mg	5%
Zinc	1.09mg	0.59mg	5%
Saturated fat	4.241g	3.079g	5%
Calcium	31mg	72mg	4%
Vitamin B6	0.051mg	0.107mg	4%
Fiber	3.4g	2.4g	4%
Vitamin B3	2.858mg	2.384mg	3%
Calories	433kcal	372kcal	3%
Fats	14.2g	16.4g	3%
Potassium	210mg	111mg	3%
Caffeine	10mg	0mg	3%
Vitamin B12	0.09µg	0.14µg	2%
Vitamin K	2.4µg	4.4µg	2%
Vitamin C	0mg	2mg	2%
Protein	6.6g	6.2g	1%
Vitamin B5	0.381mg	0.406mg	1%
Net carbs	69.3g	48.5g	N/A
Sugar	37.43g	31.73g	N/A
Vitamin B2	0.266mg	0.265mg	0%
Monounsaturated fat	4.865g	4.797g	0%
Tryptophan	0.096mg	0.074mg	0%
Threonine	0.22mg	0.211mg	0%
Isoleucine	0.261mg	0.259mg	0%
Leucine	0.447mg	0.458mg	0%
Lysine	0.281mg	0.243mg	0%
Methionine	0.105mg	0.117mg	0%
Phenylalanine	0.308mg	0.3mg	0%
Valine	0.323mg	0.291mg	0%
Histidine	0.128mg	0.145mg	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0.004g	N/A