Spelt vs. Wafer — In-Depth Nutrition Comparison
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What are the differences between spelt and wafer?
- Spelt is richer than wafer in manganese, phosphorus, fiber, vitamin B3, zinc, magnesium, vitamin B6, and vitamin B5.
- Spelt's daily need coverage for manganese is 99% more.
- Spelt has 5 times more vitamin B6 than wafer. While spelt has 0.23mg of vitamin B6, wafer has only 0.051mg.
- The amount of saturated fat in spelt is lower.
We used Spelt, uncooked and Cookies, chocolate wafers types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +156.6% |
| Contains more PotassiumPotassium | +84.8% |
| Contains more ZincZinc | +200.9% |
| Contains more PhosphorusPhosphorus | +203.8% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +328.6% |
| Contains more SeleniumSelenium | +105.3% |
| Contains more CalciumCalcium | +14.8% |
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 B1Vitamin B1 | +79.3% |
| Contains more Vitamin B3Vitamin B3 | +139.4% |
| Contains more Vitamin B5Vitamin B5 | +180.3% |
| Contains more Vitamin B6Vitamin B6 | +351% |
| Contains more Vitamin KVitamin K | +50% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +135.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +120.8% |
| Contains more WaterWater | +144.9% |
| Contains more FatsFats | +484.4% |
| Contains more OtherOther | +11.7% |
~equal in
Carbs
~72.7g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.4% |
| Contains more Mono. FatMonounsaturated fat | +993.3% |
| Contains more Poly. FatPolyunsaturated fat | +230.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 2.983mg | 0.696mg | 99% |
| Phosphorus | 401mg | 132mg | 38% |
| Fiber | 10.7g | 3.4g | 29% |
| Vitamin B3 | 6.843mg | 2.858mg | 25% |
| Sodium | 8mg | 580mg | 25% |
| Starch | 53.92g | 22% | |
| Magnesium | 136mg | 53mg | 20% |
| Zinc | 3.28mg | 1.09mg | 20% |
| Polyunsaturated fat | 1.258g | 4.153g | 19% |
| Fats | 2.43g | 14.2g | 18% |
| Saturated fat | 0.406g | 4.241g | 17% |
| Protein | 14.57g | 6.6g | 16% |
| Vitamin B5 | 1.068mg | 0.381mg | 14% |
| Vitamin B6 | 0.23mg | 0.051mg | 14% |
| Vitamin B1 | 0.364mg | 0.203mg | 13% |
| Vitamin B2 | 0.113mg | 0.266mg | 12% |
| Monounsaturated fat | 0.445g | 4.865g | 11% |
| Selenium | 11.7µg | 5.7µg | 11% |
| Calories | 338kcal | 433kcal | 5% |
| Copper | 0.511mg | 0.463mg | 5% |
| Iron | 4.44mg | 4.01mg | 5% |
| Potassium | 388mg | 210mg | 5% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin K | 3.6µg | 2.4µg | 1% |
| Folate | 45µg | 47µg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Carbs | 70.19g | 72.7g | 1% |
| Net carbs | 59.49g | 69.3g | N/A |
| Calcium | 27mg | 31mg | 0% |
| Sugar | 6.82g | 37.43g | N/A |
| Vitamin E | 0.79mg | 0.72mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.132mg | 0.096mg | 0% |
| Threonine | 0.443mg | 0.22mg | 0% |
| Isoleucine | 0.552mg | 0.261mg | 0% |
| Leucine | 1.07mg | 0.447mg | 0% |
| Lysine | 0.409mg | 0.281mg | 0% |
| Methionine | 0.258mg | 0.105mg | 0% |
| Phenylalanine | 0.737mg | 0.308mg | 0% |
| Valine | 0.681mg | 0.323mg | 0% |
| Histidine | 0.36mg | 0.128mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.065g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
21%
Minerals Daily Need Coverage Score
119%
65%
Comparison summary
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 2)
Which food is lower in Cholesterol?
Spelt is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 30.61g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 572mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 3.835g)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.