Wafer vs. Dinner rolls — In-Depth Nutrition Comparison

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How are wafer and dinner rolls different?

Wafer is higher in copper and fats; however, dinner rolls are richer in selenium, vitamin B1, vitamin B3, calcium, folate, protein, and vitamin B2.
Daily need coverage for selenium for dinner rolls is 38% higher.
Wafer contains 3 times more copper than dinner rolls. While wafer contains 0.463mg of copper, dinner rolls contain only 0.135mg.
Dinner rolls have less saturated fat.

Cookies, chocolate wafers and Rolls, dinner, plain, commercially prepared (includes brown-and-serve) are the varieties used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wafer

Dinner rolls

Contains more MagnesiumMagnesium	+103.8%
Contains more PotassiumPotassium	+51.1%
Contains more CopperCopper	+243%
Contains more ManganeseManganese	+19.6%

Contains more CalciumCalcium	+474.2%
Contains less SodiumSodium	-19.5%
Contains more SeleniumSelenium	+370.2%

~equal in Iron ~3.72mg

~equal in Zinc ~0.99mg

~equal in Phosphorus ~122mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wafer

Dinner rolls

Contains more Vitamin AVitamin A	+200%
Contains more Vitamin EVitamin E	+157.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+159.1%
Contains more Vitamin B2Vitamin B2	+40.6%
Contains more Vitamin B3Vitamin B3	+87.8%
Contains more Vitamin B5Vitamin B5	+18.6%
Contains more Vitamin B6Vitamin B6	+90.2%
Contains more Vitamin B12Vitamin B12	+44.4%
Contains more Vitamin KVitamin K	+341.7%
Contains more FolateFolate	+114.9%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	5.7µg	26.8µg	38%
Copper	0.463mg	0.135mg	36%
Vitamin B1	0.203mg	0.526mg	27%
Vitamin B3	2.858mg	5.367mg	16%
Calcium	31mg	178mg	15%
Folate	47µg	101µg	14%
Omega-3 (ALA)		0.224g	14%
Saturated fat	4.241g	1.375g	13%
Fats	14.2g	6.47g	12%
Polyunsaturated fat	4.153g	2.509g	11%
Protein	6.6g	10.86g	9%
Vitamin B2	0.266mg	0.374mg	8%
Carbs	72.7g	52.04g	7%
Vitamin K	2.4µg	10.6µg	7%
Monounsaturated fat	4.865g	1.881g	7%
Calories	433kcal	310kcal	6%
Magnesium	53mg	26mg	6%
Fiber	3.4g	2g	6%
Sodium	580mg	467mg	5%
Manganese	0.696mg	0.582mg	5%
Iron	4.01mg	3.72mg	4%
Vitamin B6	0.051mg	0.097mg	4%
Vitamin E	0.72mg	0.28mg	3%
Caffeine	10mg	0mg	3%
Potassium	210mg	139mg	2%
Vitamin B12	0.09µg	0.13µg	2%
Cholesterol	2mg	4mg	1%
Zinc	1.09mg	0.99mg	1%
Phosphorus	132mg	122mg	1%
Vitamin B5	0.381mg	0.452mg	1%
Protein per 100 calories	1.5g	3.5g	N/A
Calories per 10 g protein	656kcal	285kcal	N/A
Weight per 100 calories	23g	32g	N/A
Unsaturated / Saturated Fat ratio	2.1	3.2	N/A
Vitamin C	0mg	0.2mg	0%
Net carbs	69.3g	50.04g	N/A
Sugar	37.43g	5.55g	N/A
Vitamin A	3µg	1µg	0%
Choline	14.3mg	14.6mg	0%
Tryptophan	0.096mg	0.081mg	0%
Threonine	0.22mg	0.286mg	0%
Isoleucine	0.261mg	0.337mg	0%
Leucine	0.447mg	0.729mg	0%
Lysine	0.281mg	0.233mg	0%
Methionine	0.105mg	0.145mg	0%
Phenylalanine	0.308mg	0.506mg	0%
Valine	0.323mg	0.401mg	0%
Histidine	0.128mg	0.222mg	0%
Omega-3 (EPA)	0.003g	0g	N/A
Omega-3 (DHA)	0.002g	0.001g	N/A