Wafer vs. Navajo frybread — In-Depth Nutrition Comparison

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How are wafer and navajo frybread different?

Wafer is higher in copper, manganese, magnesium, carbs, and zinc; however, navajo frybread is richer in selenium, vitamin B1, folate, and vitamin B3.
Daily need coverage for copper for wafer is 41% higher.
Wafer contains 3 times more zinc than navajo frybread. While wafer contains 1.09mg of zinc, navajo frybread contains only 0.35mg.
Navajo frybread has less sodium.

Cookies, chocolate wafers and Frybread, made with lard (Navajo) 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

Navajo frybread

Contains more MagnesiumMagnesium	+194.4%
Contains more PotassiumPotassium	+172.7%
Contains more CopperCopper	+408.8%
Contains more ZincZinc	+211.4%
Contains more ManganeseManganese	+134.3%

Contains more CalciumCalcium	+83.9%
Contains less SodiumSodium	-43.3%
Contains more SeleniumSelenium	+226.3%

~equal in Iron ~4.04mg

~equal in Phosphorus ~123mg

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

Navajo frybread

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+22.6%
Contains more Vitamin B5Vitamin B5	+132.3%
Contains more Vitamin B6Vitamin B6	+34.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+200%

Contains more Vitamin B1Vitamin B1	+111.8%
Contains more Vitamin B3Vitamin B3	+61.1%
Contains more FolateFolate	+159.6%

~equal in Vitamin C ~mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.463mg	0.091mg	41%
Selenium	5.7µg	18.6µg	23%
Polyunsaturated fat	4.153g	1.055g	21%
Vitamin B1	0.203mg	0.43mg	19%
Folate	47µg	122µg	19%
Starch		42.85g	18%
Manganese	0.696mg	0.297mg	17%
Fiber	3.4g		14%
Sodium	580mg	329mg	11%
Vitamin B3	2.858mg	4.603mg	11%
Carbs	72.7g	48.26g	8%
Magnesium	53mg	18mg	8%
Zinc	1.09mg	0.35mg	7%
Calories	433kcal	330kcal	5%
Vitamin E	0.72mg	0mg	5%
Potassium	210mg	77mg	4%
Vitamin B2	0.266mg	0.217mg	4%
Vitamin B5	0.381mg	0.164mg	4%
Vitamin B12	0.09µg	0µg	4%
Fats	14.2g	12.22g	3%
Calcium	31mg	57mg	3%
Choline	14.3mg		3%
Caffeine	10mg		3%
Omega-3 (ALA)		0.051g	3%
Cholesterol	2mg	7mg	2%
Saturated fat	4.241g	4.621g	2%
Phosphorus	132mg	123mg	1%
Vitamin B6	0.051mg	0.038mg	1%
Vitamin K	2.4µg	0.8µg	1%
Monounsaturated fat	4.865g	4.411g	1%
Protein	6.6g	6.69g	0%
Protein per 100 calories	1.5g	2g	N/A
Calories per 10 g protein	656kcal	493kcal	N/A
Weight per 100 calories	23g	30g	N/A
Unsaturated / Saturated Fat ratio	2.1	1.2	N/A
Net carbs	69.3g	48.26g	N/A
Iron	4.01mg	4.04mg	0%
Sugar	37.43g	2.03g	N/A
Vitamin A	3µg		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)	0.003g		N/A
Omega-3 (DHA)	0.002g		N/A
Omega-6 (Gamma-linolenic acid)		0.004g	N/A
Omega-6 (Eicosadienoic acid)		0.018g	N/A