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  6. Wafer vs. Sweet roll

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 of 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.

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

Infographic

Wafer vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
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
Wafer
1
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% 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 6.7% 13% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin B3Vitamin B3 +19.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2040%
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

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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more CarbsCarbs +42.8%
Contains more OtherOther +17.6%
Contains more FatsFats +15.5%
Contains more WaterWater +451.1%
~equal in Protein ~6.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
1
32% 37% 31%
Saturated Fat: Sat. Fat 4.241 g
Monounsaturated Fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
20% 31% 49%
Saturated Fat: Sat. Fat 3.079 g
Monounsaturated Fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated Fat -27.4%
Contains more Poly. FatPolyunsaturated fat +79.9%
~equal in Monounsaturated Fat ~4.797g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Sweet roll Opinion
Calories 433kcal 372kcal Wafer
Protein 6.6g 6.2g Wafer
Fats 14.2g 16.4g Sweet roll
Vitamin C 0mg 2mg Sweet roll
Net carbs 69.3g 48.5g Wafer
Carbs 72.7g 50.9g Wafer
Cholesterol 2mg 66mg Wafer
Magnesium 53mg 17mg Wafer
Calcium 31mg 72mg Sweet roll
Potassium 210mg 111mg Wafer
Iron 4.01mg 1.6mg Wafer
Sugar 37.43g 31.73g Sweet roll
Fiber 3.4g 2.4g Wafer
Copper 0.463mg 0.088mg Wafer
Zinc 1.09mg 0.59mg Wafer
Phosphorus 132mg 76mg Wafer
Sodium 580mg 304mg Sweet roll
Vitamin A 10IU 214IU Sweet roll
Vitamin A 3µg 62µg Sweet roll
Vitamin E 0.72mg 1.99mg Sweet roll
Manganese 0.696mg 0.3mg Wafer
Selenium 5.7µg 17µg Sweet roll
Vitamin B1 0.203mg 0.324mg Sweet roll
Vitamin B2 0.266mg 0.265mg Wafer
Vitamin B3 2.858mg 2.384mg Wafer
Vitamin B5 0.381mg 0.406mg Sweet roll
Vitamin B6 0.051mg 0.107mg Sweet roll
Vitamin B12 0.09µg 0.14µg Sweet roll
Vitamin K 2.4µg 4.4µg Sweet roll
Folate 47µg 72µg Sweet roll
Choline 14.3mg 41.3mg Sweet roll
Saturated Fat 4.241g 3.079g Sweet roll
Monounsaturated Fat 4.865g 4.797g Wafer
Polyunsaturated fat 4.153g 7.473g Sweet roll
Tryptophan 0.096mg 0.074mg Wafer
Threonine 0.22mg 0.211mg Wafer
Isoleucine 0.261mg 0.259mg Wafer
Leucine 0.447mg 0.458mg Sweet roll
Lysine 0.281mg 0.243mg Wafer
Methionine 0.105mg 0.117mg Sweet roll
Phenylalanine 0.308mg 0.3mg Wafer
Valine 0.323mg 0.291mg Wafer
Histidine 0.128mg 0.145mg Sweet roll
Omega-3 - EPA 0.003g 0g Wafer
Omega-3 - DHA 0.002g 0.004g Sweet roll

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Sweet roll
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
31%
Sweet roll
Minerals Daily Need Coverage Score
65%
Wafer
35%
Sweet roll

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 64mg)
Which food is lower in Sugar?
Sweet roll
Sweet roll is lower in Sugar (difference - 5.7g)
Which food contains less Sodium?
Sweet roll
Sweet roll contains less Sodium (difference - 276mg)
Which food is lower in Saturated Fat?
Sweet roll
Sweet roll is lower in Saturated Fat (difference - 1.162g)
Which food is lower in glycemic index?
Sweet roll
Sweet roll is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Sweet roll
Sweet roll is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.