Groat vs. Wafer — In-Depth Nutrition Comparison
Compare
A recap on differences between groat and wafer
- Groat is higher in copper, magnesium, phosphorus, fiber, manganese, vitamin B3, and vitamin B5, yet wafer is higher in iron.
- Groat covers your daily copper needs 71% more than wafer.
- Groat contains 4 times more magnesium than wafer. While groat contains 231mg of magnesium, wafer contains only 53mg.
- The amount of saturated fat in groat is lower.
Food varieties used in this article are Buckwheat and Cookies, chocolate wafers.
Infographic
Infographic link
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.
| Contains more MagnesiumMagnesium | +335.8% |
| Contains more PotassiumPotassium | +119% |
| Contains more CopperCopper | +137.6% |
| Contains more ZincZinc | +120.2% |
| Contains more PhosphorusPhosphorus | +162.9% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +86.8% |
| Contains more SeleniumSelenium | +45.6% |
| Contains more CalciumCalcium | +72.2% |
| Contains more IronIron | +82.3% |
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.
| Contains more Vitamin B2Vitamin B2 | +59.8% |
| Contains more Vitamin B3Vitamin B3 | +145.6% |
| Contains more Vitamin B5Vitamin B5 | +223.6% |
| Contains more Vitamin B6Vitamin B6 | +311.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +101% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +56.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.1mg | 0.463mg | 71% |
| Magnesium | 231mg | 53mg | 42% |
| Phosphorus | 347mg | 132mg | 31% |
| Vitamin B3 | 7.02mg | 2.858mg | 26% |
| Fiber | 10g | 3.4g | 26% |
| Manganese | 1.3mg | 0.696mg | 26% |
| Sodium | 1mg | 580mg | 25% |
| Iron | 2.2mg | 4.01mg | 23% |
| Polyunsaturated fat | 1.039g | 4.153g | 21% |
| Vitamin B5 | 1.233mg | 0.381mg | 17% |
| Fats | 3.4g | 14.2g | 17% |
| Saturated fat | 0.741g | 4.241g | 16% |
| Protein | 13.25g | 6.6g | 13% |
| Vitamin B6 | 0.21mg | 0.051mg | 12% |
| Zinc | 2.4mg | 1.09mg | 12% |
| Vitamin B2 | 0.425mg | 0.266mg | 12% |
| Monounsaturated fat | 1.04g | 4.865g | 10% |
| Vitamin B1 | 0.101mg | 0.203mg | 9% |
| Potassium | 460mg | 210mg | 7% |
| Calories | 343kcal | 433kcal | 5% |
| Vitamin E | 0.72mg | 5% | |
| Selenium | 8.3µg | 5.7µg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Folate | 30µg | 47µg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Calcium | 18mg | 31mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Carbs | 71.5g | 72.7g | 0% |
| Net carbs | 61.5g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.192mg | 0.096mg | 0% |
| Threonine | 0.506mg | 0.22mg | 0% |
| Isoleucine | 0.498mg | 0.261mg | 0% |
| Leucine | 0.832mg | 0.447mg | 0% |
| Lysine | 0.672mg | 0.281mg | 0% |
| Methionine | 0.172mg | 0.105mg | 0% |
| Phenylalanine | 0.52mg | 0.308mg | 0% |
| Valine | 0.678mg | 0.323mg | 0% |
| Histidine | 0.309mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +100.8% |
| Contains more WaterWater | +116.7% |
| Contains more FatsFats | +317.6% |
~equal in
Carbs
~72.7g
~equal in
Other
~2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -82.5% |
| Contains more Mono. FatMonounsaturated fat | +367.8% |
| Contains more Poly. FatPolyunsaturated fat | +299.7% |
