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.
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.
| 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% |
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 | +900% |
| 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more FatsFats | +326.4% |
| Contains more CarbsCarbs | +47.1% |
| Contains more ProteinProtein | +34.1% |
| Contains more WaterWater | +709.3% |
~equal in
Other
~1.98g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
4.241 g
Monounsaturated Fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated Fat:
Sat. Fat
0.698 g
Monounsaturated Fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains more Mono. FatMonounsaturated Fat | +712.2% |
| Contains more Poly. FatPolyunsaturated fat | +159.2% |
| Contains less Sat. FatSaturated Fat | -83.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 433kcal | 266kcal |
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| Protein | 6.6g | 8.85g |
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| Fats | 14.2g | 3.33g |
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| Net carbs | 69.3g | 46.72g |
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| Carbs | 72.7g | 49.42g |
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| Cholesterol | 2mg | 0mg |
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| Magnesium | 53mg | 23mg |
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| Calcium | 31mg | 144mg |
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| Potassium | 210mg | 126mg |
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| Iron | 4.01mg | 3.61mg |
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| Sugar | 37.43g | 5.67g |
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| Fiber | 3.4g | 2.7g |
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| Copper | 0.463mg | 0.101mg |
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| Zinc | 1.09mg | 0.74mg |
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| Starch | 37.17g |
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| Phosphorus | 132mg | 98mg |
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| Sodium | 580mg | 490mg |
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| Vitamin A | 10IU | 1IU |
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| Vitamin A | 3µg | 0µg |
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| Vitamin E | 0.72mg | 0.22mg |
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| Manganese | 0.696mg | 0.536mg |
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| Selenium | 5.7µg | 22µg |
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| Vitamin B1 | 0.203mg | 0.533mg |
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| Vitamin B2 | 0.266mg | 0.243mg |
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| Vitamin B3 | 2.858mg | 4.78mg |
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| Vitamin B5 | 0.381mg | 0.536mg |
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| Vitamin B6 | 0.051mg | 0.087mg |
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| Vitamin B12 | 0.09µg | 0µg |
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| Vitamin K | 2.4µg | 0.2µg |
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| Folate | 47µg | 111µg |
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| Trans Fat | 0.027g |
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| Choline | 14.3mg | 14.6mg |
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| Saturated Fat | 4.241g | 0.698g |
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| Monounsaturated Fat | 4.865g | 0.599g |
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| Polyunsaturated fat | 4.153g | 1.602g |
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| Tryptophan | 0.096mg |
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| Threonine | 0.22mg |
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| Isoleucine | 0.261mg |
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| Leucine | 0.447mg |
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| Lysine | 0.281mg |
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| Methionine | 0.105mg |
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| Phenylalanine | 0.308mg |
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| Valine | 0.323mg |
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| Histidine | 0.128mg |
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| Fructose | 2.43g |
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| Omega-3 - EPA | 0.003g | 0.001g |
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| Omega-3 - DHA | 0.002g | 0g |
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| Omega-3 - ALA | 0.166g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
33%
Minerals Daily Need Coverage Score
65%
56%
Comparison summary
Which food is lower in Cholesterol?
White Bread is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
White Bread is lower in Sugar (difference - 31.76g)
Which food contains less Sodium?
White Bread contains less Sodium (difference - 90mg)
Which food is lower in Saturated Fat?
White Bread is lower in Saturated Fat (difference - 3.543g)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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.