Flour vs. Wafer — In-Depth Nutrition Comparison
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How are flour and wafer different?
- Flour is richer in selenium, vitamin B1, folate, vitamin B3, vitamin B2, and iron, while wafer is higher in copper and magnesium.
- Flour covers your daily need for selenium, 51% more than wafer.
- Flour contains 4 times more folate than wafer. Flour contains 183µg of folate, while wafer contains 47µg.
- Flour is lower in saturated fat.
- Flour has a higher glycemic index (72) than wafer (61).
Wheat flour, white, all-purpose, enriched, bleached and Cookies, chocolate wafers types were 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 IronIron | +15.7% |
| Contains less SodiumSodium | -99.7% |
| Contains more SeleniumSelenium | +494.7% |
| Contains more MagnesiumMagnesium | +140.9% |
| Contains more CalciumCalcium | +106.7% |
| Contains more PotassiumPotassium | +96.3% |
| Contains more CopperCopper | +221.5% |
| Contains more ZincZinc | +55.7% |
| Contains more PhosphorusPhosphorus | +22.2% |
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.
| Contains more Vitamin B1Vitamin B1 | +286.7% |
| Contains more Vitamin B2Vitamin B2 | +85.7% |
| Contains more Vitamin B3Vitamin B3 | +106.6% |
| Contains more Vitamin B5Vitamin B5 | +15% |
| Contains more FolateFolate | +289.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1100% |
| Contains more Vitamin B6Vitamin B6 | +15.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more CholineCholine | +37.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 33.9µg | 5.7µg | 51% |
| Vitamin B1 | 0.785mg | 0.203mg | 49% |
| Copper | 0.144mg | 0.463mg | 35% |
| Folate | 183µg | 47µg | 34% |
| Polyunsaturated fat | 0.413g | 4.153g | 25% |
| Sodium | 2mg | 580mg | 25% |
| Fats | 0.98g | 14.2g | 20% |
| Vitamin B3 | 5.904mg | 2.858mg | 19% |
| Saturated fat | 0.155g | 4.241g | 19% |
| Vitamin B2 | 0.494mg | 0.266mg | 18% |
| Monounsaturated fat | 0.087g | 4.865g | 12% |
| Iron | 4.64mg | 4.01mg | 8% |
| Protein | 10.33g | 6.6g | 7% |
| Magnesium | 22mg | 53mg | 7% |
| Zinc | 0.7mg | 1.09mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin E | 0.06mg | 0.72mg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Calories | 364kcal | 433kcal | 3% |
| Potassium | 107mg | 210mg | 3% |
| Phosphorus | 108mg | 132mg | 3% |
| Fiber | 2.7g | 3.4g | 3% |
| Calcium | 15mg | 31mg | 2% |
| Vitamin K | 0.3µg | 2.4µg | 2% |
| Manganese | 0.682mg | 0.696mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Choline | 10.4mg | 14.3mg | 1% |
| Carbs | 76.31g | 72.7g | 1% |
| Vitamin B6 | 0.044mg | 0.051mg | 1% |
| Vitamin B5 | 0.438mg | 0.381mg | 1% |
| Net carbs | 73.61g | 69.3g | N/A |
| Sugar | 0.27g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.127mg | 0.096mg | 0% |
| Threonine | 0.281mg | 0.22mg | 0% |
| Isoleucine | 0.357mg | 0.261mg | 0% |
| Leucine | 0.71mg | 0.447mg | 0% |
| Lysine | 0.228mg | 0.281mg | 0% |
| Methionine | 0.183mg | 0.105mg | 0% |
| Phenylalanine | 0.52mg | 0.308mg | 0% |
| Valine | 0.415mg | 0.323mg | 0% |
| Histidine | 0.23mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +56.5% |
| Contains more WaterWater | +164.9% |
| Contains more FatsFats | +1349% |
| Contains more OtherOther | +334.8% |
~equal in
Carbs
~72.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.3% |
| Contains more Mono. FatMonounsaturated fat | +5492% |
| Contains more Poly. FatPolyunsaturated fat | +905.6% |
