Crab stick vs. Wafer — In-Depth Nutrition Comparison

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A recap on differences between crab stick and wafer

Crab stick is higher in selenium, phosphorus, and vitamin B12, yet wafer is higher in copper, iron, manganese, vitamin B1, vitamin B2, and vitamin B3.
Wafer covers your daily copper needs 48% more than crab stick.
Crab stick contains 6 times more vitamin B12 than wafer. While crab stick contains 0.57µg of vitamin B12, wafer contains only 0.09µg.
The amount of saturated fat in crab stick is lower.
The glycemic index of crab stick is lower.

Food varieties used in this article are Crustaceans, crab, alaska king, imitation, made from surimi and Cookies, chocolate wafers.

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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.

Crab stick

Wafer

Contains more PhosphorusPhosphorus	+113.6%
Contains more SeleniumSelenium	+291.2%

Contains more MagnesiumMagnesium	+23.3%
Contains more CalciumCalcium	+138.5%
Contains more PotassiumPotassium	+133.3%
Contains more IronIron	+928.2%
Contains more CopperCopper	+1346.9%
Contains more ZincZinc	+230.3%
Contains more ManganeseManganese	+6227.3%

~equal in Sodium ~580mg

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.

Crab stick

Wafer

Contains more Vitamin B6Vitamin B6	+154.9%
Contains more Vitamin B12Vitamin B12	+533.3%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+323.5%
Contains more Vitamin B1Vitamin B1	+576.7%
Contains more Vitamin B2Vitamin B2	+232.5%
Contains more Vitamin B3Vitamin B3	+361%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin KVitamin K	+500%
Contains more FolateFolate	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Choline ~14.3mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.032mg	0.463mg	48%
Iron	0.39mg	4.01mg	45%
Manganese	0.011mg	0.696mg	30%
Selenium	22.3µg	5.7µg	30%
Polyunsaturated fat	0.143g	4.153g	27%
Fats	0.46g	14.2g	21%
Phosphorus	282mg	132mg	21%
Vitamin B12	0.57µg	0.09µg	20%
Carbs	15g	72.7g	19%
Saturated fat	0.216g	4.241g	18%
Calories	95kcal	433kcal	17%
Vitamin B3	0.62mg	2.858mg	14%
Vitamin B2	0.08mg	0.266mg	14%
Vitamin B1	0.03mg	0.203mg	14%
Folate	0µg	47µg	12%
Fiber	0.5g	3.4g	12%
Monounsaturated fat	0.275g	4.865g	11%
Vitamin B5	0mg	0.381mg	8%
Zinc	0.33mg	1.09mg	7%
Vitamin B6	0.13mg	0.051mg	6%
Cholesterol	20mg	2mg	6%
Vitamin E	0.17mg	0.72mg	4%
Potassium	90mg	210mg	4%
Caffeine	0mg	10mg	3%
Protein	7.62g	6.6g	2%
Vitamin K	0.4µg	2.4µg	2%
Magnesium	43mg	53mg	2%
Sodium	529mg	580mg	2%
Calcium	13mg	31mg	2%
Starch	3.5g		1%
Fructose	0.62g		1%
Net carbs	14.5g	69.3g	N/A
Sugar	6.25g	37.43g	N/A
Vitamin A	0µg	3µg	0%
Trans fat	0.008g		N/A
Choline	13mg	14.3mg	0%
Tryptophan	0.075mg	0.096mg	0%
Threonine	0.285mg	0.22mg	0%
Isoleucine	0.23mg	0.261mg	0%
Leucine	0.607mg	0.447mg	0%
Lysine	0.707mg	0.281mg	0%
Methionine	0.261mg	0.105mg	0%
Phenylalanine	0.26mg	0.308mg	0%
Valine	0.286mg	0.323mg	0%
Histidine	0.156mg	0.128mg	0%
Omega-3 - EPA	0g	0.003g	N/A
Omega-3 - DHA	0.028g	0.002g	N/A
Omega-3 - ALA	0.008g		N/A
Omega-3 - DPA	0.001g	0g	N/A
Omega-6 - Linoleic acid	0.089g		N/A