Wafer vs. Nutmeg — In-Depth Nutrition Comparison
Compare
Important differences between wafer and nutmeg
- Wafer has more vitamin B2 and iron; however, nutmeg has more manganese, fiber, copper, magnesium, calcium, and vitamin B1.
- Nutmeg's daily need coverage for saturated fat is 108% more.
- Wafer has 36 times more sodium than nutmeg. Wafer has 580mg of sodium, while nutmeg has 16mg.
- Wafer has a higher glycemic index than nutmeg.
The food varieties used in the comparison are Cookies, chocolate wafers and Spices, nutmeg, ground.
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 IronIron | +31.9% |
| Contains more SeleniumSelenium | +256.3% |
| Contains more MagnesiumMagnesium | +245.3% |
| Contains more CalciumCalcium | +493.5% |
| Contains more PotassiumPotassium | +66.7% |
| Contains more CopperCopper | +121.8% |
| Contains more ZincZinc | +97.2% |
| Contains more PhosphorusPhosphorus | +61.4% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +316.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +366.7% |
| Contains more Vitamin B3Vitamin B3 | +120% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +62.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +70.4% |
| Contains more Vitamin B6Vitamin B6 | +213.7% |
| Contains more FolateFolate | +61.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +13% |
| Contains more CarbsCarbs | +47.5% |
| Contains more FatsFats | +155.7% |
| Contains more WaterWater | +38.4% |
| Contains more OtherOther | +16.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.7% |
| Contains more Mono. FatMonounsaturated fat | +51.1% |
| Contains more Poly. FatPolyunsaturated fat | +1086.6% |
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 Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Saturated fat | 4.241g | 25.94g | 99% |
| Manganese | 0.696mg | 2.9mg | 96% |
| Fiber | 3.4g | 20.8g | 70% |
| Copper | 0.463mg | 1.027mg | 63% |
| Fats | 14.2g | 36.31g | 34% |
| Magnesium | 53mg | 183mg | 31% |
| Polyunsaturated fat | 4.153g | 0.35g | 25% |
| Sodium | 580mg | 16mg | 25% |
| Vitamin B2 | 0.266mg | 0.057mg | 16% |
| Calcium | 31mg | 184mg | 15% |
| Phosphorus | 132mg | 213mg | 12% |
| Vitamin B1 | 0.203mg | 0.346mg | 12% |
| Iron | 4.01mg | 3.04mg | 12% |
| Zinc | 1.09mg | 2.15mg | 10% |
| Vitamin B3 | 2.858mg | 1.299mg | 10% |
| Vitamin B6 | 0.051mg | 0.16mg | 8% |
| Vitamin B5 | 0.381mg | 8% | |
| Carbs | 72.7g | 49.29g | 8% |
| Selenium | 5.7µg | 1.6µg | 7% |
| Folate | 47µg | 76µg | 7% |
| Calories | 433kcal | 525kcal | 5% |
| Vitamin E | 0.72mg | 0mg | 5% |
| Potassium | 210mg | 350mg | 4% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Monounsaturated fat | 4.865g | 3.22g | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin C | 0mg | 3mg | 3% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Protein | 6.6g | 5.84g | 2% |
| Cholesterol | 2mg | 0mg | 1% |
| Choline | 14.3mg | 8.8mg | 1% |
| Net carbs | 69.3g | 28.49g | N/A |
| Sugar | 37.43g | 2.99g | N/A |
| Vitamin A | 3µg | 5µg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 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%
18%
Minerals Daily Need Coverage Score
65%
121%
Comparison summary
Which food is lower in Saturated fat?
Wafer is lower in Saturated fat (difference - 21.699g)
Which food is cheaper?
Wafer is cheaper (difference - $6)
Which food is lower in Cholesterol?
Nutmeg is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Nutmeg is lower in Sugar (difference - 34.44g)
Which food contains less Sodium?
Nutmeg contains less Sodium (difference - 564mg)
Which food is lower in glycemic index?
Nutmeg is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Nutmeg 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.