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Wonton wrappers vs. Navajo frybread — In-Depth Nutrition Comparison

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Significant differences between wonton wrappers and navajo frybread

  • Wonton wrappers have more selenium, manganese, vitamin B2, vitamin B1, and copper; however, navajo frybread is richer in folate, iron, and phosphorus.
  • Navajo frybread covers your daily saturated fat needs 22% more than wonton wrappers.
  • Navajo frybread has 2 times less manganese than wonton wrappers. Wonton wrappers have 0.638mg of manganese, while navajo frybread has 0.297mg.
  • Navajo frybread contains less sodium.
  • Wonton wrappers have a higher glycemic index. The glycemic index of wonton wrappers is 81, while the glycemic index of navajo frybread is 70.

Specific food types used in this comparison are Wonton wrappers (includes egg roll wrappers) and Frybread, made with lard (Navajo).

Infographic

Wonton wrappers vs Navajo frybread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 14% 7.2% 126% 49% 19% 35% 75% 83% 154%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
Contains more CopperCopper +61.5%
Contains more ZincZinc +102.9%
Contains more ManganeseManganese +114.8%
Contains more SeleniumSelenium +51.6%
Contains more CalciumCalcium +21.3%
Contains more IronIron +20.2%
Contains more PhosphorusPhosphorus +51.9%
Contains less SodiumSodium -42.5%
~equal in Magnesium ~18mg
~equal in Potassium ~77mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.3% 0% 0% 130% 87% 102% 1.5% 6.9% 2.5% 0% 65% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +20.7%
Contains more Vitamin B2Vitamin B2 +74.2%
Contains more Vitamin B3Vitamin B3 +17.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B5Vitamin B5 +556%
Contains more Vitamin B6Vitamin B6 +26.7%
Contains more FolateFolate +41.9%
~equal in Vitamin C ~mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Wonton wrappers Navajo frybread DV% diff.
Saturated fat 0.263g 4.621g 20%
Starch 42.85g 18%
Selenium 28.2µg 18.6µg 17%
Fats 1.5g 12.22g 16%
Manganese 0.638mg 0.297mg 15%
Vitamin B2 0.378mg 0.217mg 12%
Monounsaturated fat 0.195g 4.411g 11%
Sodium 572mg 329mg 11%
Folate 86µg 122µg 9%
Iron 3.36mg 4.04mg 9%
Vitamin B1 0.519mg 0.43mg 7%
Fiber 1.8g 7%
Phosphorus 81mg 123mg 6%
Protein 9.8g 6.69g 6%
Copper 0.147mg 0.091mg 6%
Vitamin B3 5.424mg 4.603mg 5%
Zinc 0.71mg 0.35mg 3%
Vitamin B5 0.025mg 0.164mg 3%
Carbs 57.9g 48.26g 3%
Polyunsaturated fat 0.61g 1.055g 3%
Calories 291kcal 330kcal 2%
Vitamin B6 0.03mg 0.038mg 1%
Vitamin B12 0.02µg 0µg 1%
Vitamin K 0.8µg 1%
Calcium 47mg 57mg 1%
Cholesterol 9mg 7mg 1%
Net carbs 56.1g 48.26g N/A
Magnesium 20mg 18mg 0%
Potassium 82mg 77mg 0%
Sugar 2.03g N/A
Vitamin A 4µg 0%
Tryptophan 0.114mg 0%
Threonine 0.268mg 0%
Isoleucine 0.369mg 0%
Leucine 0.684mg 0%
Lysine 0.204mg 0%
Methionine 0.176mg 0%
Phenylalanine 0.486mg 0%
Valine 0.417mg 0%
Histidine 0.209mg 0%
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 g
Other: 1.26 g
Contains more ProteinProtein +46.5%
Contains more CarbsCarbs +20%
Contains more OtherOther +58.7%
Contains more FatsFats +714.7%
~equal in Water ~31.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 18% 57%
Saturated fat: Sat. Fat 0.263 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.61 g
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 g
Contains less Sat. FatSaturated fat -94.3%
Contains more Mono. FatMonounsaturated fat +2162.1%
Contains more Poly. FatPolyunsaturated fat +73%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/nutrients
  2. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.