Mackerel vs. Wafer — In-Depth Nutrition Comparison
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What are the differences between mackerel and wafer?
- Mackerel is higher in vitamin B12, vitamin D, selenium, vitamin B6, phosphorus, and choline, yet wafer is higher in copper and iron.
- Mackerel's daily need coverage for vitamin B12 is 496% more.
- The amount of cholesterol in wafer is lower.
- The glycemic index of mackerel is lower.
We used Fish, mackerel, salted and Cookies, chocolate wafers 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 MagnesiumMagnesium | +13.2% |
| Contains more CalciumCalcium | +112.9% |
| Contains more PotassiumPotassium | +147.6% |
| Contains more PhosphorusPhosphorus | +92.4% |
| Contains more SeleniumSelenium | +1187.7% |
| Contains more IronIron | +186.4% |
| Contains more CopperCopper | +363% |
| Contains less SodiumSodium | -87% |
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 | +1466.7% |
| Contains more Vitamin EVitamin E | +230.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +15.5% |
| Contains more Vitamin B6Vitamin B6 | +703.9% |
| Contains more Vitamin B12Vitamin B12 | +13233.3% |
| Contains more Vitamin KVitamin K | +225% |
| Contains more CholineCholine | +610.5% |
| Contains more Vitamin B1Vitamin B1 | +915% |
| Contains more Vitamin B2Vitamin B2 | +40% |
| Contains more FolateFolate | +213.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 0.09µg | 496% |
| Sodium | 4450mg | 580mg | 168% |
| Vitamin D | 1006IU | 0IU | 126% |
| Vitamin D | 25.2µg | 0µg | 126% |
| Selenium | 73.4µg | 5.7µg | 123% |
| Copper | 0.1mg | 0.463mg | 40% |
| Iron | 1.4mg | 4.01mg | 33% |
| Cholesterol | 95mg | 2mg | 31% |
| Manganese | 0.696mg | 30% | |
| Vitamin B6 | 0.41mg | 0.051mg | 28% |
| Protein | 18.5g | 6.6g | 24% |
| Carbs | 0g | 72.7g | 24% |
| Fats | 25.1g | 14.2g | 17% |
| Phosphorus | 254mg | 132mg | 17% |
| Choline | 101.6mg | 14.3mg | 16% |
| Vitamin B1 | 0.02mg | 0.203mg | 15% |
| Fiber | 0g | 3.4g | 14% |
| Polyunsaturated fat | 6.21g | 4.153g | 14% |
| Saturated fat | 7.148g | 4.241g | 13% |
| Vitamin E | 2.38mg | 0.72mg | 11% |
| Potassium | 520mg | 210mg | 9% |
| Monounsaturated fat | 8.32g | 4.865g | 9% |
| Folate | 15µg | 47µg | 8% |
| Vitamin B5 | 0.381mg | 8% | |
| Calories | 305kcal | 433kcal | 6% |
| Vitamin B2 | 0.19mg | 0.266mg | 6% |
| Vitamin A | 47µg | 3µg | 5% |
| Vitamin K | 7.8µg | 2.4µg | 5% |
| Calcium | 66mg | 31mg | 4% |
| Vitamin B3 | 3.3mg | 2.858mg | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Magnesium | 60mg | 53mg | 2% |
| Net carbs | 0g | 69.3g | N/A |
| Sugar | 0g | 37.43g | N/A |
| Zinc | 1.1mg | 1.09mg | 0% |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.22mg | 0% | |
| Isoleucine | 0.261mg | 0% | |
| Leucine | 0.447mg | 0% | |
| Lysine | 0.281mg | 0% | |
| Methionine | 0.105mg | 0% | |
| Phenylalanine | 0.308mg | 0% | |
| Valine | 0.323mg | 0% | |
| Histidine | 0.128mg | 0% | |
| Omega-3 - EPA | 1.619g | 0.003g | N/A |
| Omega-3 - DHA | 2.965g | 0.002g | N/A |
| Omega-3 - DPA | 0.391g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +180.3% |
| Contains more FatsFats | +76.8% |
| Contains more WaterWater | +855.6% |
| Contains more OtherOther | +570% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +71% |
| Contains more Poly. FatPolyunsaturated fat | +49.5% |
| Contains less Sat. FatSaturated fat | -40.7% |