Wafer vs. Groat — In-Depth Nutrition Comparison
Compare
A recap on differences between wafer and groat
- Wafer is higher in iron, yet groat is higher in copper, magnesium, phosphorus, fiber, manganese, vitamin B3, and vitamin B5.
- Groat covers your daily copper needs 71% more than wafer.
- Wafer contains 580 times more sodium than groat. While wafer contains 580mg of sodium, groat contains only 1mg.
Food varieties used in this article are Cookies, chocolate wafers and Buckwheat.
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.
| Contains more CalciumCalcium | +72.2% |
| Contains more IronIron | +82.3% |
| Contains more MagnesiumMagnesium | +335.8% |
| Contains more PotassiumPotassium | +119% |
| Contains more CopperCopper | +137.6% |
| Contains more ZincZinc | +120.2% |
| Contains more PhosphorusPhosphorus | +162.9% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +86.8% |
| Contains more SeleniumSelenium | +45.6% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +101% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +56.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +59.8% |
| Contains more Vitamin B3Vitamin B3 | +145.6% |
| Contains more Vitamin B5Vitamin B5 | +223.6% |
| Contains more Vitamin B6Vitamin B6 | +311.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +317.6% |
| Contains more ProteinProtein | +100.8% |
| Contains more WaterWater | +116.7% |
~equal in
Carbs
~71.5g
~equal in
Other
~2.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +367.8% |
| Contains more Poly. FatPolyunsaturated fat | +299.7% |
| Contains less Sat. FatSaturated fat | -82.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in price |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.463mg | 1.1mg | 71% |
| Magnesium | 53mg | 231mg | 42% |
| Phosphorus | 132mg | 347mg | 31% |
| Vitamin B3 | 2.858mg | 7.02mg | 26% |
| Fiber | 3.4g | 10g | 26% |
| Manganese | 0.696mg | 1.3mg | 26% |
| Sodium | 580mg | 1mg | 25% |
| Iron | 4.01mg | 2.2mg | 23% |
| Polyunsaturated fat | 4.153g | 1.039g | 21% |
| Vitamin B5 | 0.381mg | 1.233mg | 17% |
| Fats | 14.2g | 3.4g | 17% |
| Saturated fat | 4.241g | 0.741g | 16% |
| Protein | 6.6g | 13.25g | 13% |
| Vitamin B6 | 0.051mg | 0.21mg | 12% |
| Zinc | 1.09mg | 2.4mg | 12% |
| Vitamin B2 | 0.266mg | 0.425mg | 12% |
| Monounsaturated fat | 4.865g | 1.04g | 10% |
| Vitamin B1 | 0.203mg | 0.101mg | 9% |
| Potassium | 210mg | 460mg | 7% |
| Calories | 433kcal | 343kcal | 5% |
| Vitamin E | 0.72mg | 5% | |
| Selenium | 5.7µg | 8.3µg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Folate | 47µg | 30µg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin K | 2.4µg | 2% | |
| Calcium | 31mg | 18mg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Carbs | 72.7g | 71.5g | 0% |
| Net carbs | 69.3g | 61.5g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.096mg | 0.192mg | 0% |
| Threonine | 0.22mg | 0.506mg | 0% |
| Isoleucine | 0.261mg | 0.498mg | 0% |
| Leucine | 0.447mg | 0.832mg | 0% |
| Lysine | 0.281mg | 0.672mg | 0% |
| Methionine | 0.105mg | 0.172mg | 0% |
| Phenylalanine | 0.308mg | 0.52mg | 0% |
| Valine | 0.323mg | 0.678mg | 0% |
| Histidine | 0.128mg | 0.309mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
31%
Minerals Daily Need Coverage Score
65%
109%
Comparison summary
Which food is cheaper?
Wafer is cheaper (difference - $2.6)
Which food is lower in Cholesterol?
Groat is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Groat is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Groat contains less Sodium (difference - 579mg)
Which food is lower in Saturated fat?
Groat is lower in Saturated fat (difference - 3.5g)
Which food is lower in glycemic index?
Groat is lower in glycemic index (difference - 7)
Which food is richer in minerals?
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.