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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

Spelt vs Wafer 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.
Spelt
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
Wafer
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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%
~equal in Iron ~4.01mg
~equal in Copper ~0.463mg

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.
Spelt
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
Wafer
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.72mg
~equal in Vitamin D ~0µg
~equal in Folate ~47µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
Wafer
3
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 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
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
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.
Spelt Wafer
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Spelt Wafer 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?

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

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%
Spelt
21%
Wafer
Minerals Daily Need Coverage Score
119%
Spelt
65%
Wafer

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 2)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 30.61g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 572mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 3.835g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/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.