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.

White bread

Wafer

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.

White bread

Wafer

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.266mg

~equal in Choline ~14.3mg

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