Wafer vs. Spelt — In-Depth Nutrition Comparison
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What are the differences between wafer and spelt?
- Spelt is richer than wafer in manganese, phosphorus, fiber, vitamin B3, zinc, magnesium, vitamin B6, and vitamin B5.
- Spelt's daily need coverage for manganese is 99% more.
- Wafer has 73 times more sodium than spelt. While wafer has 580mg of sodium, spelt has only 8mg.
We used Cookies, chocolate wafers and Spelt, uncooked types in this article.
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 | +14.8% |
| Contains more MagnesiumMagnesium | +156.6% |
| Contains more PotassiumPotassium | +84.8% |
| Contains more IronIron | +10.7% |
| Contains more CopperCopper | +10.4% |
| Contains more ZincZinc | +200.9% |
| Contains more PhosphorusPhosphorus | +203.8% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +328.6% |
| Contains more SeleniumSelenium | +105.3% |
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 B2Vitamin B2 | +135.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +79.3% |
| Contains more Vitamin B3Vitamin B3 | +139.4% |
| Contains more Vitamin B5Vitamin B5 | +180.3% |
| Contains more Vitamin B6Vitamin B6 | +351% |
| Contains more Vitamin KVitamin K | +50% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +484.4% |
| Contains more OtherOther | +11.7% |
| Contains more ProteinProtein | +120.8% |
| Contains more WaterWater | +144.9% |
~equal in
Carbs
~70.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +993.3% |
| Contains more Poly. FatPolyunsaturated fat | +230.1% |
| Contains less Sat. FatSaturated fat | -90.4% |
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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| Lower in Glycemic Index |
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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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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.696mg | 2.983mg | 99% |
| Phosphorus | 132mg | 401mg | 38% |
| Fiber | 3.4g | 10.7g | 29% |
| Vitamin B3 | 2.858mg | 6.843mg | 25% |
| Sodium | 580mg | 8mg | 25% |
| Starch | 53.92g | 22% | |
| Magnesium | 53mg | 136mg | 20% |
| Zinc | 1.09mg | 3.28mg | 20% |
| Polyunsaturated fat | 4.153g | 1.258g | 19% |
| Fats | 14.2g | 2.43g | 18% |
| Saturated fat | 4.241g | 0.406g | 17% |
| Protein | 6.6g | 14.57g | 16% |
| Vitamin B5 | 0.381mg | 1.068mg | 14% |
| Vitamin B6 | 0.051mg | 0.23mg | 14% |
| Vitamin B1 | 0.203mg | 0.364mg | 13% |
| Vitamin B2 | 0.266mg | 0.113mg | 12% |
| Monounsaturated fat | 4.865g | 0.445g | 11% |
| Selenium | 5.7µg | 11.7µg | 11% |
| Calories | 433kcal | 338kcal | 5% |
| Copper | 0.463mg | 0.511mg | 5% |
| Iron | 4.01mg | 4.44mg | 5% |
| Potassium | 210mg | 388mg | 5% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin K | 2.4µg | 3.6µg | 1% |
| Folate | 47µg | 45µg | 1% |
| Cholesterol | 2mg | 0mg | 1% |
| Carbs | 72.7g | 70.19g | 1% |
| Net carbs | 69.3g | 59.49g | N/A |
| Calcium | 31mg | 27mg | 0% |
| Sugar | 37.43g | 6.82g | N/A |
| Vitamin E | 0.72mg | 0.79mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.096mg | 0.132mg | 0% |
| Threonine | 0.22mg | 0.443mg | 0% |
| Isoleucine | 0.261mg | 0.552mg | 0% |
| Leucine | 0.447mg | 1.07mg | 0% |
| Lysine | 0.281mg | 0.409mg | 0% |
| Methionine | 0.105mg | 0.258mg | 0% |
| Phenylalanine | 0.308mg | 0.737mg | 0% |
| Valine | 0.323mg | 0.681mg | 0% |
| Histidine | 0.128mg | 0.36mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A | |
| Omega-3 - ALA | 0.065g | N/A |
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%
32%
Minerals Daily Need Coverage Score
65%
119%
Comparison summary
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 2)
Which food is lower in Cholesterol?
Spelt is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 30.61g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 572mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 3.835g)
Which food is richer in minerals?
Spelt is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.