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  6. Wheat vs. Wafer

Wheat vs. Wafer — In-Depth Nutrition Comparison

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Summary of differences between Wheat and Wafer

  • Wafer has less Selenium, Manganese, Phosphorus, Vitamin B6, Zinc, Vitamin B3, Magnesium, and Vitamin B1 than Wheat .
  • Wheat covers your daily need of Selenium 152% more than Wafer.
  • Wheat has 8 times more Vitamin B6 than Wafer. While Wheat has 0.419mg of Vitamin B6, Wafer has only 0.051mg.
  • Wheat has less Saturated Fat.

These are the specific foods used in this comparison Wheat, durum and Cookies, chocolate wafers.

Infographic

Wheat vs Wafer 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.
Wheat
Wheat
9
:
1
Wafer
Wafer
Contains more Magnesium +171.7%
Contains more Phosphorus +284.8%
Contains more Potassium +105.2%
Contains less Sodium -99.7%
Contains more Zinc +281.7%
Contains more Copper +19.4%
Contains more Manganese +332.8%
Contains more Selenium +1468.4%
Contains more Iron +13.9%
Equal in Calcium - 31
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Magnesium +171.7%
Contains more Phosphorus +284.8%
Contains more Potassium +105.2%
Contains less Sodium -99.7%
Contains more Zinc +281.7%
Contains more Copper +19.4%
Contains more Manganese +332.8%
Contains more Selenium +1468.4%
Contains more Iron +13.9%
Equal in Calcium - 31

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.
Wheat
Wheat
4
:
6
Wafer
Wafer
Contains more Vitamin B1 +106.4%
Contains more Vitamin B3 +135.8%
Contains more Vitamin B5 +145.4%
Contains more Vitamin B6 +721.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +119.8%
Contains more Vitamin B12 +∞%
Equal in Folate - 47
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin B1 +106.4%
Contains more Vitamin B3 +135.8%
Contains more Vitamin B5 +145.4%
Contains more Vitamin B6 +721.6%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +119.8%
Contains more Vitamin B12 +∞%
Equal in Folate - 47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat
Wheat
2
:
3
Wafer
Wafer
Contains more Protein +107.3%
Contains more Water +143.1%
Contains more Fats +474.9%
Contains more Other +12.4%
Equal in Carbs - 72.7
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +107.3%
Contains more Water +143.1%
Contains more Fats +474.9%
Contains more Other +12.4%
Equal in Carbs - 72.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat
Wheat
1
:
2
Wafer
Wafer
Contains less Saturated Fat -89.3%
Contains more Monounsaturated Fat +1314.2%
Contains more Polyunsaturated fat +324.6%
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -89.3%
Contains more Monounsaturated Fat +1314.2%
Contains more Polyunsaturated fat +324.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Wafer
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Wafer Opinion
Net carbs 71.13g 69.3g Wheat
Protein 13.68g 6.6g Wheat
Fats 2.47g 14.2g Wafer
Carbs 71.13g 72.7g Wafer
Calories 339kcal 433kcal Wafer
Sugar 37.43g Wheat
Fiber 3.4g Wafer
Calcium 34mg 31mg Wheat
Iron 3.52mg 4.01mg Wafer
Magnesium 144mg 53mg Wheat
Phosphorus 508mg 132mg Wheat
Potassium 431mg 210mg Wheat
Sodium 2mg 580mg Wheat
Zinc 4.16mg 1.09mg Wheat
Copper 0.553mg 0.463mg Wheat
Manganese 3.012mg 0.696mg Wheat
Selenium 89.4µg 5.7µg Wheat
Vitamin A 0IU 10IU Wafer
Vitamin A RAE 0µg 3µg Wafer
Vitamin E 0.72mg Wafer
Vitamin B1 0.419mg 0.203mg Wheat
Vitamin B2 0.121mg 0.266mg Wafer
Vitamin B3 6.738mg 2.858mg Wheat
Vitamin B5 0.935mg 0.381mg Wheat
Vitamin B6 0.419mg 0.051mg Wheat
Folate 43µg 47µg Wafer
Vitamin B12 0µg 0.09µg Wafer
Vitamin K 2.4µg Wafer
Tryptophan 0.176mg 0.096mg Wheat
Threonine 0.366mg 0.22mg Wheat
Isoleucine 0.533mg 0.261mg Wheat
Leucine 0.934mg 0.447mg Wheat
Lysine 0.303mg 0.281mg Wheat
Methionine 0.221mg 0.105mg Wheat
Phenylalanine 0.681mg 0.308mg Wheat
Valine 0.594mg 0.323mg Wheat
Histidine 0.322mg 0.128mg Wheat
Cholesterol 0mg 2mg Wheat
Saturated Fat 0.454g 4.241g Wheat
Omega-3 - DHA 0.002g Wafer
Omega-3 - EPA 0.003g Wafer
Monounsaturated Fat 0.344g 4.865g Wafer
Polyunsaturated fat 0.978g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
37%
Wheat
22%
Wafer
Minerals Daily Need Coverage Score
168%
Wheat
65%
Wafer

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 578mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 2mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 3.787g)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.