Wafer vs. White bread — In-Depth Nutrition Comparison

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What are the main differences between wafer and white bread?

Wafer is richer in copper, magnesium, and manganese, while white bread is higher in selenium, vitamin B1, folate, vitamin B3, and calcium.
Wafer's daily need coverage for copper is 40% higher.
White bread has 6 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while white bread has 0.698g.
White bread has a higher glycemic index (73) than wafer (61).

We used Cookies, chocolate wafers and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

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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

White bread

Contains more MagnesiumMagnesium	+130.4%
Contains more PotassiumPotassium	+66.7%
Contains more CopperCopper	+358.4%
Contains more ZincZinc	+47.3%
Contains more PhosphorusPhosphorus	+34.7%
Contains more ManganeseManganese	+29.9%

Contains more CalciumCalcium	+364.5%
Contains less SodiumSodium	-15.5%
Contains more SeleniumSelenium	+286%

~equal in Iron ~3.61mg

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

White bread

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+227.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+1100%

Contains more Vitamin B1Vitamin B1	+162.6%
Contains more Vitamin B3Vitamin B3	+67.2%
Contains more Vitamin B5Vitamin B5	+40.7%
Contains more Vitamin B6Vitamin B6	+70.6%
Contains more FolateFolate	+136.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.243mg

~equal in Choline ~14.6mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.463mg	0.101mg	40%
Selenium	5.7µg	22µg	30%
Vitamin B1	0.203mg	0.533mg	28%
Fats	14.2g	3.33g	17%
Polyunsaturated fat	4.153g	1.602g	17%
Saturated fat	4.241g	0.698g	16%
Folate	47µg	111µg	16%
Starch		37.17g	15%
Vitamin B3	2.858mg	4.78mg	12%
Calcium	31mg	144mg	11%
Monounsaturated fat	4.865g	0.599g	11%
Calories	433kcal	266kcal	8%
Carbs	72.7g	49.42g	8%
Magnesium	53mg	23mg	7%
Manganese	0.696mg	0.536mg	7%
Iron	4.01mg	3.61mg	5%
Phosphorus	132mg	98mg	5%
Protein	6.6g	8.85g	5%
Sodium	580mg	490mg	4%
Vitamin B12	0.09µg	0µg	4%
Fructose		2.43g	3%
Vitamin B6	0.051mg	0.087mg	3%
Caffeine	10mg	0mg	3%
Vitamin B5	0.381mg	0.536mg	3%
Zinc	1.09mg	0.74mg	3%
Fiber	3.4g	2.7g	3%
Vitamin E	0.72mg	0.22mg	3%
Vitamin B2	0.266mg	0.243mg	2%
Vitamin K	2.4µg	0.2µg	2%
Potassium	210mg	126mg	2%
Cholesterol	2mg	0mg	1%
Net carbs	69.3g	46.72g	N/A
Sugar	37.43g	5.67g	N/A
Vitamin A	3µg	0µg	0%
Trans fat		0.027g	N/A
Choline	14.3mg	14.6mg	0%
Tryptophan	0.096mg		0%
Threonine	0.22mg		0%
Isoleucine	0.261mg		0%
Leucine	0.447mg		0%
Lysine	0.281mg		0%
Methionine	0.105mg		0%
Phenylalanine	0.308mg		0%
Valine	0.323mg		0%
Histidine	0.128mg		0%
Omega-3 - EPA	0.003g	0.001g	N/A
Omega-3 - DHA	0.002g	0g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-6 - Eicosadienoic acid		0.002g	N/A