Wafer vs. Khorasan wheat — In-Depth Nutrition Comparison

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A recap on the differences between wafer and khorasan wheat

Khorasan wheat is higher than wafer in selenium, manganese, phosphorus, fiber, vitamin B1, zinc, vitamin B3, and magnesium.
Khorasan wheat covers your daily selenium needs 138% more than wafer.
Wafer contains 116 times more sodium than khorasan wheat. While wafer contains 580mg of sodium, khorasan wheat contains only 5mg.
The glycemic index of khorasan wheat is lower.

Food varieties used in this article are Cookies, chocolate wafers and Wheat, KAMUT khorasan, uncooked.

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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.

Wafer

Khorasan wheat

Contains more CalciumCalcium

+40.9%

Contains more MagnesiumMagnesium	+145.3%
Contains more PotassiumPotassium	+91.9%
Contains more ZincZinc	+237.6%
Contains more PhosphorusPhosphorus	+175.8%
Contains less SodiumSodium	-99.1%
Contains more ManganeseManganese	+293%
Contains more SeleniumSelenium	+1329.8%

~equal in Iron ~3.77mg

~equal in Copper ~0.506mg

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

Khorasan wheat

Contains more Vitamin AVitamin A	+200%
Contains more Vitamin EVitamin E	+18%
Contains more Vitamin B2Vitamin B2	+44.6%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+33.3%
Contains more FolateFolate	+∞%

Contains more Vitamin B1Vitamin B1	+178.8%
Contains more Vitamin B3Vitamin B3	+123.1%
Contains more Vitamin B5Vitamin B5	+149.1%
Contains more Vitamin B6Vitamin B6	+407.8%
Contains more CholineCholine	+80.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	5.7µg	81.5µg	138%
Manganese	0.696mg	2.735mg	89%
Phosphorus	132mg	364mg	33%
Fiber	3.4g	11.1g	31%
Vitamin B1	0.203mg	0.566mg	30%
Sodium	580mg	5mg	25%
Zinc	1.09mg	3.68mg	24%
Polyunsaturated fat	4.153g	0.621g	24%
Starch		52.41g	22%
Vitamin B3	2.858mg	6.375mg	22%
Fats	14.2g	2.13g	19%
Saturated fat	4.241g	0.196g	18%
Magnesium	53mg	130mg	18%
Protein	6.6g	14.54g	16%
Vitamin B6	0.051mg	0.259mg	16%
Folate	47µg		12%
Monounsaturated fat	4.865g	0.213g	12%
Vitamin B5	0.381mg	0.949mg	11%
Potassium	210mg	403mg	6%
Vitamin B2	0.266mg	0.184mg	6%
Calories	433kcal	337kcal	5%
Copper	0.463mg	0.506mg	5%
Vitamin B12	0.09µg		4%
Caffeine	10mg		3%
Iron	4.01mg	3.77mg	3%
Choline	14.3mg	25.8mg	2%
Vitamin E	0.72mg	0.61mg	1%
Vitamin K	2.4µg	1.8µg	1%
Calcium	31mg	22mg	1%
Cholesterol	2mg	0mg	1%
Carbs	72.7g	70.58g	1%
Net carbs	69.3g	59.48g	N/A
Sugar	37.43g	7.84g	N/A
Vitamin A	3µg	1µg	0%
Trans fat		0.005g	N/A
Tryptophan	0.096mg	0.13mg	0%
Threonine	0.22mg	0.442mg	0%
Isoleucine	0.261mg	0.566mg	0%
Leucine	0.447mg	1.112mg	0%
Lysine	0.281mg	0.416mg	0%
Methionine	0.105mg	0.251mg	0%
Phenylalanine	0.308mg	0.772mg	0%
Valine	0.323mg	0.687mg	0%
Histidine	0.128mg	0.379mg	0%
Fructose		0.11g	0%
Omega-3 - EPA	0.003g		N/A
Omega-3 - DHA	0.002g		N/A
Omega-3 - ALA		0.048g	N/A