Wafer vs. Groat — In-Depth Nutrition Comparison
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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
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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 | +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% |
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 |
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% |
