Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Mackerel
  5. Compare
  6. Mackerel vs. Wafer

Mackerel vs. Wafer — In-Depth Nutrition Comparison

Compare

The main differences between mackerel and wafer

  • Mackerel is richer in vitamin B12, selenium, vitamin B6, vitamin B3, and phosphorus, yet wafer is richer in copper, iron, and manganese.
  • Daily need coverage for vitamin B12 for mackerel is 788% higher.
  • Mackerel contains 38 times more cholesterol than wafer. Mackerel contains 75mg of cholesterol, while wafer contains 2mg.
  • Mackerel has a lower glycemic index than wafer.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Cookies, chocolate wafers.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Wafer
Wafer
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more MagnesiumMagnesium +83%
Contains more PotassiumPotassium +91%
Contains more PhosphorusPhosphorus +110.6%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +805.3%
Contains more CalciumCalcium +106.7%
Contains more IronIron +155.4%
Contains more CopperCopper +392.6%
Contains more ZincZinc +16%
Contains more ManganeseManganese +3380%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Wafer
Wafer
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B2Vitamin B2 +54.9%
Contains more Vitamin B3Vitamin B3 +139.7%
Contains more Vitamin B5Vitamin B5 +159.8%
Contains more Vitamin B6Vitamin B6 +802%
Contains more Vitamin B12Vitamin B12 +21011.1%
Contains more Vitamin B1Vitamin B1 +27.7%
Contains more FolateFolate +2250%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mackerel Wafer DV% diff.
Vitamin B12 19µg 0.09µg 788%
Selenium 51.6µg 5.7µg 83%
Copper 0.094mg 0.463mg 41%
Protein 23.85g 6.6g 35%
Iron 1.57mg 4.01mg 31%
Vitamin B6 0.46mg 0.051mg 31%
Manganese 0.02mg 0.696mg 29%
Vitamin B3 6.85mg 2.858mg 25%
Carbs 0g 72.7g 24%
Cholesterol 75mg 2mg 24%
Sodium 83mg 580mg 22%
Phosphorus 278mg 132mg 21%
Fiber 0g 3.4g 14%
Vitamin B5 0.99mg 0.381mg 12%
Vitamin B2 0.412mg 0.266mg 11%
Folate 2µg 47µg 11%
Magnesium 97mg 53mg 10%
Calories 262kcal 433kcal 9%
Fats 17.81g 14.2g 6%
Vitamin A 54µg 3µg 6%
Potassium 401mg 210mg 6%
Vitamin E 0.72mg 5%
Monounsaturated fat 7.006g 4.865g 5%
Vitamin B1 0.159mg 0.203mg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Calcium 15mg 31mg 2%
Vitamin K 2.4µg 2%
Polyunsaturated fat 4.3g 4.153g 1%
Zinc 0.94mg 1.09mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 0g 69.3g N/A
Sugar 37.43g N/A
Saturated fat 4.176g 4.241g 0%
Tryptophan 0.267mg 0.096mg 0%
Threonine 1.045mg 0.22mg 0%
Isoleucine 1.099mg 0.261mg 0%
Leucine 1.938mg 0.447mg 0%
Lysine 2.19mg 0.281mg 0%
Methionine 0.706mg 0.105mg 0%
Phenylalanine 0.931mg 0.308mg 0%
Valine 1.228mg 0.323mg 0%
Histidine 0.702mg 0.128mg 0%
Omega-3 - EPA 0.504g 0.003g N/A
Omega-3 - DHA 0.699g 0.002g N/A
Omega-3 - DPA 0.106g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Wafer
Wafer
1
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 ProteinProtein +261.4%
Contains more FatsFats +25.4%
Contains more WaterWater +1083.8%
Contains more OtherOther +153.5%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Wafer
Wafer
0
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains more Mono. FatMonounsaturated fat +44%
~equal in Saturated fat ~4.241g
~equal in Polyunsaturated fat ~4.153g

People also compare

Mackerel
Mackerel vs Pacific saury raw
Pacific saury raw
Mackerel
Mackerel vs Pollock
Pollock
Mackerel
Mackerel vs Salmon raw
Salmon raw
Wafer
Wafer vs Fortune cookie
Fortune cookie
Wafer
Wafer vs Graham cracker
Graham cracker
Wafer
Wafer vs Cookie dough
Cookie dough

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/175120/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.