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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |