Wafer vs. Buckwheat — In-Depth Nutrition Comparison
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What are the differences between wafer and buckwheat?
- Wafer is richer than buckwheat in iron, copper, vitamin B2, vitamin B1, manganese, vitamin B3, phosphorus, and folate.
- Wafer's daily need coverage for iron is 40% more.
- Wafer has 145 times more sodium than buckwheat. While wafer has 580mg of sodium, buckwheat has only 4mg.
We used Cookies, chocolate wafers and Buckwheat groats, roasted, cooked types in this article.
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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 CalciumCalcium | +342.9% |
| Contains more PotassiumPotassium | +138.6% |
| Contains more IronIron | +401.3% |
| Contains more CopperCopper | +217.1% |
| Contains more ZincZinc | +78.7% |
| Contains more PhosphorusPhosphorus | +88.6% |
| Contains more ManganeseManganese | +72.7% |
| Contains more SeleniumSelenium | +159.1% |
| Contains less SodiumSodium | -99.3% |
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 AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +407.5% |
| Contains more Vitamin B2Vitamin B2 | +582.1% |
| Contains more Vitamin B3Vitamin B3 | +204% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +26.3% |
| Contains more FolateFolate | +235.7% |
| Contains more Vitamin B6Vitamin B6 | +51% |
| Contains more CholineCholine | +40.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +95.3% |
| Contains more FatsFats | +2190.3% |
| Contains more CarbsCarbs | +264.6% |
| Contains more OtherOther | +365.1% |
| Contains more WaterWater | +1580.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2487.8% |
| Contains more Poly. FatPolyunsaturated fat | +2109% |
| Contains less Sat. FatSaturated Fat | -96.8% |
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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| Rich in minerals |
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| Lower in price |
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| Rich in vitamins |
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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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| Lower in Glycemic Index |
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All nutrients comparison - raw data values
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Opinion |
| Calories | 433kcal | 92kcal |
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| Protein | 6.6g | 3.38g |
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| Fats | 14.2g | 0.62g |
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| Net carbs | 69.3g | 17.24g |
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| Carbs | 72.7g | 19.94g |
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| Cholesterol | 2mg | 0mg |
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| Magnesium | 53mg | 51mg |
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| Calcium | 31mg | 7mg |
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| Potassium | 210mg | 88mg |
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| Iron | 4.01mg | 0.8mg |
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| Sugar | 37.43g | 0.9g |
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| Fiber | 3.4g | 2.7g |
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| Copper | 0.463mg | 0.146mg |
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| Zinc | 1.09mg | 0.61mg |
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| Phosphorus | 132mg | 70mg |
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| Sodium | 580mg | 4mg |
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| Vitamin A | 10IU | 0IU |
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| Vitamin A | 3µg | 0µg |
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| Vitamin E | 0.72mg | 0.09mg |
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| Manganese | 0.696mg | 0.403mg |
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| Selenium | 5.7µg | 2.2µg |
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| Vitamin B1 | 0.203mg | 0.04mg |
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| Vitamin B2 | 0.266mg | 0.039mg |
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| Vitamin B3 | 2.858mg | 0.94mg |
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| Vitamin B5 | 0.381mg | 0.359mg |
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| Vitamin B6 | 0.051mg | 0.077mg |
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| Vitamin B12 | 0.09µg | 0µg |
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| Vitamin K | 2.4µg | 1.9µg |
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| Folate | 47µg | 14µg |
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| Choline | 14.3mg | 20.1mg |
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| Saturated Fat | 4.241g | 0.134g |
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| Monounsaturated fat | 4.865g | 0.188g |
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| Polyunsaturated fat | 4.153g | 0.188g |
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| Tryptophan | 0.096mg | 0.049mg |
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| Threonine | 0.22mg | 0.129mg |
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| Isoleucine | 0.261mg | 0.127mg |
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| Leucine | 0.447mg | 0.212mg |
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| Lysine | 0.281mg | 0.172mg |
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| Methionine | 0.105mg | 0.044mg |
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| Phenylalanine | 0.308mg | 0.133mg |
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| Valine | 0.323mg | 0.173mg |
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| Histidine | 0.128mg | 0.079mg |
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| Fructose | 0.1g |
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| Omega-3 - EPA | 0.003g | 0g |
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| Omega-3 - DHA | 0.002g | 0g |
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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
21%
8%
Minerals Daily Need Coverage Score
65%
24%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is cheaper?
Wafer is cheaper (difference - $2.4)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Buckwheat is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Buckwheat is lower in Sugar (difference - 36.53g)
Which food contains less Sodium?
Buckwheat contains less Sodium (difference - 576mg)
Which food is lower in Saturated Fat?
Buckwheat is lower in Saturated Fat (difference - 4.107g)
Which food is lower in glycemic index?
Buckwheat is lower in glycemic index (difference - 10)