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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

Wafer vs Spelt 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.
Wafer
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Spelt
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 97% 8.1% 34% 167% 170% 89% 172% 1% 389% 64%
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.
Wafer
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Spelt
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 16% 0% 91% 26% 128% 64% 53% 0% 9% 34% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.79mg
~equal in Vitamin D ~µg
~equal in Folate ~45µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Spelt
2
15% 2% 70% 11% 2%
Protein: 14.57 g
Fats: 2.43 g
Carbs: 70.19 g
Water: 11.02 g
Other: 1.79 g
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
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Spelt
1
19% 21% 60%
Saturated fat: Sat. Fat 0.406 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 1.258 g
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.
Wafer Spelt
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer Spelt 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?

ok
ok
is better in case of low diet
Wafer Spelt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Wafer
32%
Spelt
Minerals Daily Need Coverage Score
65%
Wafer
119%
Spelt

Comparison summary

Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 2)
Which food is lower in Cholesterol?
Spelt
Spelt is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Spelt
Spelt is lower in Sugar (difference - 30.61g)
Which food contains less Sodium?
Spelt
Spelt contains less Sodium (difference - 572mg)
Which food is lower in Saturated fat?
Spelt
Spelt is lower in Saturated fat (difference - 3.835g)
Which food is richer in minerals?
Spelt
Spelt is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Spelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169745/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.