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  6. Groat vs. Wafer

Groat vs. Wafer — In-Depth Nutrition Comparison

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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

Groat vs Wafer 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.
Groat
Groat
8
:
2
Wafer
Wafer
Contains more Magnesium +335.8%
Contains more Phosphorus +162.9%
Contains more Potassium +119%
Contains less Sodium -99.8%
Contains more Zinc +120.2%
Contains more Copper +137.6%
Contains more Manganese +86.8%
Contains more Selenium +45.6%
Contains more Calcium +72.2%
Contains more Iron +82.3%
Groat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 83% 166% 149% 41% 1% 66% 367% 170% 46%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Magnesium +335.8%
Contains more Phosphorus +162.9%
Contains more Potassium +119%
Contains less Sodium -99.8%
Contains more Zinc +120.2%
Contains more Copper +137.6%
Contains more Manganese +86.8%
Contains more Selenium +45.6%
Contains more Calcium +72.2%
Contains more Iron +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.
Groat
Groat
4
:
6
Wafer
Wafer
Contains more Vitamin B2 +59.8%
Contains more Vitamin B3 +145.6%
Contains more Vitamin B5 +223.6%
Contains more Vitamin B6 +311.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +101%
Contains more Folate +56.7%
Contains more Vitamin B12 +∞%
Groat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin B2 +59.8%
Contains more Vitamin B3 +145.6%
Contains more Vitamin B5 +223.6%
Contains more Vitamin B6 +311.8%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +101%
Contains more Folate +56.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Groat
Groat
3
:
2
Wafer
Wafer
Contains more Protein +100.8%
Contains more Water +116.7%
Contains more Fats +317.6%
Equal in Carbs - 72.7
Equal in Other - 2
Groat
13% 3% 72% 10% 2%
Protein: 13.25 g
Fats: 3.4 g
Carbs: 71.5 g
Water: 9.75 g
Other: 2.1 g
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +100.8%
Contains more Water +116.7%
Contains more Fats +317.6%
Equal in Carbs - 72.7
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Groat
Groat
1
:
2
Wafer
Wafer
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +367.8%
Contains more Polyunsaturated fat +299.7%
Groat
26% 37% 37%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -82.5%
Contains more Monounsaturated Fat +367.8%
Contains more Polyunsaturated fat +299.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Groat Wafer
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Groat Wafer Opinion
Net carbs 61.5g 69.3g Wafer
Protein 13.25g 6.6g Groat
Fats 3.4g 14.2g Wafer
Carbs 71.5g 72.7g Wafer
Calories 343kcal 433kcal Wafer
Sugar 37.43g Groat
Fiber 10g 3.4g Groat
Calcium 18mg 31mg Wafer
Iron 2.2mg 4.01mg Wafer
Magnesium 231mg 53mg Groat
Phosphorus 347mg 132mg Groat
Potassium 460mg 210mg Groat
Sodium 1mg 580mg Groat
Zinc 2.4mg 1.09mg Groat
Copper 1.1mg 0.463mg Groat
Manganese 1.3mg 0.696mg Groat
Selenium 8.3µg 5.7µg Groat
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.72mg Wafer
Vitamin B1 0.101mg 0.203mg Wafer
Vitamin B2 0.425mg 0.266mg Groat
Vitamin B3 7.02mg 2.858mg Groat
Vitamin B5 1.233mg 0.381mg Groat
Vitamin B6 0.21mg 0.051mg Groat
Folate 30µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.192mg 0.096mg Groat
Threonine 0.506mg 0.22mg Groat
Isoleucine 0.498mg 0.261mg Groat
Leucine 0.832mg 0.447mg Groat
Lysine 0.672mg 0.281mg Groat
Methionine 0.172mg 0.105mg Groat
Phenylalanine 0.52mg 0.308mg Groat
Valine 0.678mg 0.323mg Groat
Histidine 0.309mg 0.128mg Groat
Cholesterol 0mg 2mg Groat
Saturated Fat 0.741g 4.241g Groat
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 1.04g 4.865g Wafer
Polyunsaturated fat 1.039g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Groat Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
Groat
22%
Wafer
Minerals Daily Need Coverage Score
109%
Groat
65%
Wafer

Comparison summary

Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.6)
Which food is lower in Sugar?
Groat
Groat is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Groat
Groat contains less Sodium (difference - 579mg)
Which food is lower in Cholesterol?
Groat
Groat is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Groat
Groat is lower in Saturated Fat (difference - 3.5g)
Which food is lower in glycemic index?
Groat
Groat is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Groat
Groat is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Groat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.