Wafer vs. Nutmeg — In-Depth Nutrition Comparison
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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
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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 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% |
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 |
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% |
