White bread vs. Wafer — In-Depth Nutrition Comparison
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What are the main differences between white bread and wafer?
- White bread is richer in selenium, vitamin B1, folate, vitamin B3, and calcium, while wafer is higher in copper, magnesium, and manganese.
- Wafer's daily need coverage for copper is 40% higher.
- Wafer has 5 times less calcium than white bread. White bread has 144mg of calcium, while wafer has 31mg.
- White bread is lower in saturated fat.
- White bread has a higher glycemic index (73) than wafer (61).
We used Bread, white, commercially prepared (includes soft bread crumbs) and Cookies, chocolate wafers 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 CalciumCalcium | +364.5% |
| Contains less SodiumSodium | -15.5% |
| Contains more SeleniumSelenium | +286% |
| Contains more MagnesiumMagnesium | +130.4% |
| Contains more PotassiumPotassium | +66.7% |
| Contains more IronIron | +11.1% |
| Contains more CopperCopper | +358.4% |
| Contains more ZincZinc | +47.3% |
| Contains more PhosphorusPhosphorus | +34.7% |
| Contains more ManganeseManganese | +29.9% |
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 | +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% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +227.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +1100% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more ProteinProtein | +34.1% |
| Contains more WaterWater | +709.3% |
| Contains more FatsFats | +326.4% |
| Contains more CarbsCarbs | +47.1% |
~equal in
Other
~2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated fat | -83.5% |
| Contains more Mono. FatMonounsaturated fat | +712.2% |
| Contains more Poly. FatPolyunsaturated fat | +159.2% |
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 | |
|
DV% diff. |
| Copper | 0.101mg | 0.463mg | 40% |
| Selenium | 22µg | 5.7µg | 30% |
| Vitamin B1 | 0.533mg | 0.203mg | 28% |
| Fats | 3.33g | 14.2g | 17% |
| Polyunsaturated fat | 1.602g | 4.153g | 17% |
| Saturated fat | 0.698g | 4.241g | 16% |
| Folate | 111µg | 47µg | 16% |
| Starch | 37.17g | 15% | |
| Vitamin B3 | 4.78mg | 2.858mg | 12% |
| Calcium | 144mg | 31mg | 11% |
| Monounsaturated fat | 0.599g | 4.865g | 11% |
| Calories | 266kcal | 433kcal | 8% |
| Carbs | 49.42g | 72.7g | 8% |
| Magnesium | 23mg | 53mg | 7% |
| Manganese | 0.536mg | 0.696mg | 7% |
| Iron | 3.61mg | 4.01mg | 5% |
| Phosphorus | 98mg | 132mg | 5% |
| Protein | 8.85g | 6.6g | 5% |
| Sodium | 490mg | 580mg | 4% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Fructose | 2.43g | 3% | |
| Vitamin B6 | 0.087mg | 0.051mg | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin B5 | 0.536mg | 0.381mg | 3% |
| Zinc | 0.74mg | 1.09mg | 3% |
| Fiber | 2.7g | 3.4g | 3% |
| Vitamin E | 0.22mg | 0.72mg | 3% |
| Vitamin B2 | 0.243mg | 0.266mg | 2% |
| Vitamin K | 0.2µg | 2.4µg | 2% |
| Potassium | 126mg | 210mg | 2% |
| Cholesterol | 0mg | 2mg | 1% |
| Net carbs | 46.72g | 69.3g | N/A |
| Sugar | 5.67g | 37.43g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.027g | N/A | |
| Choline | 14.6mg | 14.3mg | 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 | 0.001g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
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
33%
21%
Minerals Daily Need Coverage Score
56%
65%
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.