Wafer vs. Rye bread — In-Depth Nutrition Comparison

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What are the differences between wafer and rye bread?

Wafer is higher in copper and iron, yet rye bread is higher in selenium, vitamin B1, folate, fiber, vitamin B3, manganese, and vitamin B2.
Rye bread's daily need coverage for selenium is 46% more.
Wafer has 7 times more saturated fat than rye bread. While wafer has 4.241g of saturated fat, rye bread has only 0.626g.

We used Cookies, chocolate wafers and Bread, rye 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.

Wafer

Rye bread

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

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

~equal in Zinc ~1.14mg

~equal in Phosphorus ~125mg

~equal in Sodium ~603mg

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

Rye bread

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

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%

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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