Wafer vs. Oat bread — In-Depth Nutrition Comparison

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The main differences between wafer and oat bread

Wafer is richer in copper and iron, yet oat bread is richer in selenium, vitamin B1, vitamin B3, folate, and vitamin B2.
Daily need coverage for selenium for oat bread is 44% higher.
Wafer contains 6 times more saturated fat than oat bread. Wafer contains 4.241g of saturated fat, while oat bread contains 0.697g.

Food types used in this article are Cookies, chocolate wafers and Bread, oat bran.

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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.

Wafer

Oat bread

Contains more MagnesiumMagnesium	+51.4%
Contains more PotassiumPotassium	+42.9%
Contains more IronIron	+28.5%
Contains more CopperCopper	+243%
Contains more ZincZinc	+22.5%

Contains more CalciumCalcium	+109.7%
Contains less SodiumSodium	-39.1%
Contains more ManganeseManganese	+11.9%
Contains more SeleniumSelenium	+426.3%

~equal in Phosphorus ~141mg

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.

Wafer

Oat bread

Contains more Vitamin AVitamin A	+50%
Contains more Vitamin EVitamin E	+63.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+100%

Contains more Vitamin B1Vitamin B1	+148.3%
Contains more Vitamin B2Vitamin B2	+30.1%
Contains more Vitamin B3Vitamin B3	+69%
Contains more Vitamin B5Vitamin B5	+52.5%
Contains more Vitamin B6Vitamin B6	+43.1%
Contains more FolateFolate	+72.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	5.7µg	30µg	44%
Copper	0.463mg	0.135mg	36%
Vitamin B1	0.203mg	0.504mg	25%
Saturated fat	4.241g	0.697g	16%
Polyunsaturated fat	4.153g	1.694g	16%
Fats	14.2g	4.4g	15%
Vitamin B3	2.858mg	4.831mg	12%
Carbs	72.7g	39.8g	11%
Iron	4.01mg	3.12mg	11%
Calories	433kcal	236kcal	10%
Sodium	580mg	353mg	10%
Folate	47µg	81µg	9%
Protein	6.6g	10.4g	8%
Monounsaturated fat	4.865g	1.59g	8%
Vitamin B2	0.266mg	0.346mg	6%
Magnesium	53mg	35mg	4%
Fiber	3.4g	4.5g	4%
Manganese	0.696mg	0.779mg	4%
Vitamin B5	0.381mg	0.581mg	4%
Vitamin B12	0.09µg	0µg	4%
Calcium	31mg	65mg	3%
Caffeine	10mg	0mg	3%
Potassium	210mg	147mg	2%
Zinc	1.09mg	0.89mg	2%
Vitamin E	0.72mg	0.44mg	2%
Vitamin B6	0.051mg	0.073mg	2%
Cholesterol	2mg	0mg	1%
Phosphorus	132mg	141mg	1%
Vitamin K	2.4µg	1.2µg	1%
Choline	14.3mg	18.7mg	1%
Protein per 100 calories	1.5g	4.4g	N/A
Calories per 10 g protein	656kcal	227kcal	N/A
Weight per 100 calories	23g	42g	N/A
Unsaturated / Saturated Fat ratio	2.1	4.7	N/A
Net carbs	69.3g	35.3g	N/A
Sugar	37.43g	7.7g	N/A
Vitamin A	3µg	2µg	0%
Tryptophan	0.096mg	0.131mg	0%
Threonine	0.22mg	0.299mg	0%
Isoleucine	0.261mg	0.399mg	0%
Leucine	0.447mg	0.733mg	0%
Lysine	0.281mg	0.297mg	0%
Methionine	0.105mg	0.179mg	0%
Phenylalanine	0.308mg	0.518mg	0%
Valine	0.323mg	0.461mg	0%
Histidine	0.128mg	0.225mg	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A