Wafer vs. Pan dulce — In-Depth Nutrition Comparison

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Important differences between wafer and pan dulce

Wafer has more copper, iron, manganese, and magnesium; however, pan dulce has more selenium, folate, and vitamin B1.
Wafer's daily need coverage for copper is 38% more.
Wafer has 3 times more sodium than pan dulce. Wafer has 580mg of sodium, while pan dulce has 228mg.

The food varieties used in the comparison are Cookies, chocolate wafers and Bread, pan dulce, sweet yeast bread.

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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

Pan dulce

Contains more MagnesiumMagnesium	+120.8%
Contains more PotassiumPotassium	+103.9%
Contains more IronIron	+39.7%
Contains more CopperCopper	+282.6%
Contains more ZincZinc	+29.8%
Contains more PhosphorusPhosphorus	+40.4%
Contains more ManganeseManganese	+51.3%

Contains more CalciumCalcium	+177.4%
Contains less SodiumSodium	-60.7%
Contains more SeleniumSelenium	+359.6%

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

Pan dulce

Contains more Vitamin EVitamin E	+148.3%
Contains more Vitamin B2Vitamin B2	+15.7%
Contains more Vitamin KVitamin K	+50%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+66.7%
Contains more Vitamin B1Vitamin B1	+85.7%
Contains more Vitamin B3Vitamin B3	+21.2%
Contains more Vitamin B5Vitamin B5	+54.9%
Contains more Vitamin B6Vitamin B6	+11.8%
Contains more Vitamin B12Vitamin B12	+22.2%
Contains more FolateFolate	+129.8%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.463mg	0.121mg	38%
Selenium	5.7µg	26.2µg	37%
Polyunsaturated fat	4.153g	1.53g	17%
Starch		37.8g	16%
Sodium	580mg	228mg	15%
Vitamin B1	0.203mg	0.377mg	15%
Folate	47µg	108µg	15%
Iron	4.01mg	2.87mg	14%
Manganese	0.696mg	0.46mg	10%
Cholesterol	2mg	30mg	9%
Saturated fat	4.241g	2.183g	9%
Magnesium	53mg	24mg	7%
Protein	6.6g	9.42g	6%
Calcium	31mg	86mg	6%
Carbs	72.7g	56.38g	5%
Phosphorus	132mg	94mg	5%
Fructose		4.05g	5%
Fats	14.2g	11.58g	4%
Fiber	3.4g	2.3g	4%
Vitamin B3	2.858mg	3.463mg	4%
Vitamin B5	0.381mg	0.59mg	4%
Calories	433kcal	367kcal	3%
Potassium	210mg	103mg	3%
Vitamin E	0.72mg	0.29mg	3%
Vitamin B2	0.266mg	0.23mg	3%
Choline	14.3mg	29.1mg	3%
Monounsaturated fat	4.865g	3.499g	3%
Caffeine	10mg	0mg	3%
Zinc	1.09mg	0.84mg	2%
Vitamin C	0mg	1.2mg	1%
Vitamin B12	0.09µg	0.11µg	1%
Vitamin K	2.4µg	1.6µg	1%
Protein per 100 calories	1.5g	2.6g	N/A
Calories per 10 g protein	656kcal	390kcal	N/A
Weight per 100 calories	23g	27g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.3	N/A
Net carbs	69.3g	54.08g	N/A
Sugar	37.43g	12.5g	N/A
Vitamin A	3µg	5µg	0%
Vitamin B6	0.051mg	0.057mg	0%
Trans fat		1.103g	N/A
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	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A
Omega-3 - ALA		0.066g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-3 - Eicosatrienoic acid		0.002g	N/A
Omega-6 - Gamma-linoleic acid		0.001g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.002g	N/A
Omega-6 - Eicosadienoic acid		0.009g	N/A
Omega-6 - Linoleic acid		1.21g	N/A