Rye bread vs. Wafer — In-Depth Nutrition Comparison

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What are the differences between rye bread and wafer?

Rye bread is higher in selenium, vitamin B1, folate, fiber, vitamin B3, manganese, and vitamin B2, yet wafer is higher in copper and iron.
Rye bread's daily need coverage for selenium is 46% more.
Rye bread has 2 times more folate than wafer. While rye bread has 110µg of folate, wafer has only 47µg.
The amount of saturated fat in rye bread is lower.

We used Bread, rye and Cookies, chocolate wafers types in this article.

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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.

Rye bread

Wafer

Contains more CalciumCalcium	+135.5%
Contains more ManganeseManganese	+18.4%
Contains more SeleniumSelenium	+442.1%

Contains more MagnesiumMagnesium	+32.5%
Contains more PotassiumPotassium	+26.5%
Contains more IronIron	+41.7%
Contains more CopperCopper	+148.9%

~equal in Zinc ~1.09mg

~equal in Phosphorus ~132mg

~equal in Sodium ~580mg

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.

Rye bread

Wafer

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+113.8%
Contains more Vitamin B2Vitamin B2	+25.9%
Contains more Vitamin B3Vitamin B3	+33.1%
Contains more Vitamin B5Vitamin B5	+15.5%
Contains more Vitamin B6Vitamin B6	+47.1%
Contains more FolateFolate	+134%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+118.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+100%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	30.9µg	5.7µg	46%
Copper	0.186mg	0.463mg	31%
Polyunsaturated fat	0.799g	4.153g	22%
Vitamin B1	0.434mg	0.203mg	19%
Fats	3.3g	14.2g	17%
Folate	110µg	47µg	16%
Saturated fat	0.626g	4.241g	16%
Iron	2.83mg	4.01mg	15%
Fiber	5.8g	3.4g	10%
Calories	259kcal	433kcal	9%
Monounsaturated fat	1.311g	4.865g	9%
Carbs	48.3g	72.7g	8%
Manganese	0.824mg	0.696mg	6%
Vitamin B3	3.805mg	2.858mg	6%
Vitamin B2	0.335mg	0.266mg	5%
Protein	8.5g	6.6g	4%
Calcium	73mg	31mg	4%
Vitamin B12	0µg	0.09µg	4%
Magnesium	40mg	53mg	3%
Vitamin E	0.33mg	0.72mg	3%
Caffeine	0mg	10mg	3%
Vitamin B6	0.075mg	0.051mg	2%
Cholesterol	0mg	2mg	1%
Potassium	166mg	210mg	1%
Phosphorus	125mg	132mg	1%
Sodium	603mg	580mg	1%
Vitamin B5	0.44mg	0.381mg	1%
Vitamin K	1.2µg	2.4µg	1%
Protein per 100 calories	3.3g	1.5g	N/A
Calories per 10 g protein	305kcal	656kcal	N/A
Weight per 100 calories	39g	23g	N/A
Unsaturated / Saturated Fat ratio	3.4	2.1	N/A
Vitamin C	0.4mg	0mg	0%
Net carbs	42.5g	69.3g	N/A
Sugar	3.85g	37.43g	N/A
Zinc	1.14mg	1.09mg	0%
Vitamin A	0µg	3µg	0%
Choline	14.6mg	14.3mg	0%
Tryptophan	0.096mg	0.096mg	0%
Threonine	0.255mg	0.22mg	0%
Isoleucine	0.319mg	0.261mg	0%
Leucine	0.579mg	0.447mg	0%
Lysine	0.233mg	0.281mg	0%
Methionine	0.139mg	0.105mg	0%
Phenylalanine	0.411mg	0.308mg	0%
Valine	0.379mg	0.323mg	0%
Histidine	0.182mg	0.128mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0g	0.002g	N/A