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  6. Mackerel vs. Wafer

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.

We used Fish, mackerel, salted and Cookies, chocolate wafers types in this article.

Infographic

Mackerel 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.
Mackerel
Mackerel
6
:
4
Wafer
Wafer
Contains more Calcium +112.9%
Contains more Magnesium +13.2%
Contains more Phosphorus +92.4%
Contains more Potassium +147.6%
Contains more Selenium +1187.7%
Contains more Iron +186.4%
Contains less Sodium -87%
Contains more Copper +363%
Equal in Zinc - 1.09
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +112.9%
Contains more Magnesium +13.2%
Contains more Phosphorus +92.4%
Contains more Potassium +147.6%
Contains more Selenium +1187.7%
Contains more Iron +186.4%
Contains less Sodium -87%
Contains more Copper +363%
Equal in Zinc - 1.09

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.
Mackerel
Mackerel
7
:
4
Wafer
Wafer
Contains more Vitamin A +1470%
Contains more Vitamin E +230.6%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +15.5%
Contains more Vitamin B6 +703.9%
Contains more Vitamin B12 +13233.3%
Contains more Vitamin K +225%
Contains more Vitamin B1 +915%
Contains more Vitamin B2 +40%
Contains more Folate +213.3%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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 A +1470%
Contains more Vitamin E +230.6%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +15.5%
Contains more Vitamin B6 +703.9%
Contains more Vitamin B12 +13233.3%
Contains more Vitamin K +225%
Contains more Vitamin B1 +915%
Contains more Vitamin B2 +40%
Contains more Folate +213.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
4
:
1
Wafer
Wafer
Contains more Protein +180.3%
Contains more Fats +76.8%
Contains more Water +855.6%
Contains more Other +570%
Contains more Carbs +∞%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 +180.3%
Contains more Fats +76.8%
Contains more Water +855.6%
Contains more Other +570%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Wafer
Wafer
Contains more Monounsaturated Fat +71%
Contains more Polyunsaturated fat +49.5%
Contains less Saturated Fat -40.7%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains more Monounsaturated Fat +71%
Contains more Polyunsaturated fat +49.5%
Contains less Saturated Fat -40.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Wafer Opinion
Net carbs 0g 69.3g Wafer
Protein 18.5g 6.6g Mackerel
Fats 25.1g 14.2g Mackerel
Carbs 0g 72.7g Wafer
Calories 305kcal 433kcal Wafer
Sugar 0g 37.43g Mackerel
Fiber 0g 3.4g Wafer
Calcium 66mg 31mg Mackerel
Iron 1.4mg 4.01mg Wafer
Magnesium 60mg 53mg Mackerel
Phosphorus 254mg 132mg Mackerel
Potassium 520mg 210mg Mackerel
Sodium 4450mg 580mg Wafer
Zinc 1.1mg 1.09mg Mackerel
Copper 0.1mg 0.463mg Wafer
Manganese 0.696mg Wafer
Selenium 73.4µg 5.7µg Mackerel
Vitamin A 157IU 10IU Mackerel
Vitamin A RAE 47µg 3µg Mackerel
Vitamin E 2.38mg 0.72mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin B1 0.02mg 0.203mg Wafer
Vitamin B2 0.19mg 0.266mg Wafer
Vitamin B3 3.3mg 2.858mg Mackerel
Vitamin B5 0.381mg Wafer
Vitamin B6 0.41mg 0.051mg Mackerel
Folate 15µg 47µg Wafer
Vitamin B12 12µg 0.09µg Mackerel
Vitamin K 7.8µg 2.4µg Mackerel
Tryptophan 0.096mg Wafer
Threonine 0.22mg Wafer
Isoleucine 0.261mg Wafer
Leucine 0.447mg Wafer
Lysine 0.281mg Wafer
Methionine 0.105mg Wafer
Phenylalanine 0.308mg Wafer
Valine 0.323mg Wafer
Histidine 0.128mg Wafer
Cholesterol 95mg 2mg Wafer
Saturated Fat 7.148g 4.241g Wafer
Omega-3 - DHA 2.965g 0.002g Mackerel
Omega-3 - EPA 1.619g 0.003g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 4.865g Mackerel
Polyunsaturated fat 6.21g 4.153g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel 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
212%
Mackerel
22%
Wafer
Minerals Daily Need Coverage Score
131%
Mackerel
65%
Wafer

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 3870mg)
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 93mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 2.907g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $7)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 37.43g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Mackerel
Mackerel is relatively richer in minerals
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.