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  6. Salmon raw vs. Wafer

Salmon raw vs. Wafer — In-Depth Nutrition Comparison

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Summary of differences between salmon raw and wafer

  • Salmon raw has more vitamin B12, vitamin B6, selenium, vitamin B3, and vitamin B5; however, wafer is higher in iron, manganese, and copper.
  • Salmon raw covers your daily need for vitamin B12, 129% more than wafer.
  • Salmon raw has 28 times more cholesterol than wafer. While salmon raw has 55mg of cholesterol, wafer has only 2mg.
  • The glycemic index of wafer is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Cookies, chocolate wafers.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Wafer
Wafer
6
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 PotassiumPotassium +133.3%
Contains more PhosphorusPhosphorus +51.5%
Contains less SodiumSodium -92.4%
Contains more SeleniumSelenium +540.4%
Contains more MagnesiumMagnesium +82.8%
Contains more CalciumCalcium +158.3%
Contains more IronIron +401.3%
Contains more CopperCopper +85.2%
Contains more ZincZinc +70.3%
Contains more ManganeseManganese +4250%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Wafer
Wafer
4
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 AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +175%
Contains more Vitamin B5Vitamin B5 +336.7%
Contains more Vitamin B6Vitamin B6 +1503.9%
Contains more Vitamin B12Vitamin B12 +3433.3%
Contains more FolateFolate +88%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Wafer DV% diff.
Vitamin B12 3.18µg 0.09µg 129%
Vitamin B6 0.818mg 0.051mg 59%
Selenium 36.5µg 5.7µg 56%
Iron 0.8mg 4.01mg 40%
Vitamin B3 7.86mg 2.858mg 31%
Manganese 0.016mg 0.696mg 30%
Vitamin B5 1.664mg 0.381mg 26%
Protein 19.84g 6.6g 26%
Carbs 0g 72.7g 24%
Copper 0.25mg 0.463mg 24%
Sodium 44mg 580mg 23%
Cholesterol 55mg 2mg 18%
Saturated fat 0.981g 4.241g 15%
Calories 142kcal 433kcal 15%
Fiber 0g 3.4g 14%
Fats 6.34g 14.2g 12%
Polyunsaturated fat 2.539g 4.153g 11%
Phosphorus 200mg 132mg 10%
Vitamin B2 0.38mg 0.266mg 9%
Potassium 490mg 210mg 8%
Monounsaturated fat 2.103g 4.865g 7%
Magnesium 29mg 53mg 6%
Folate 25µg 47µg 6%
Vitamin E 0.72mg 5%
Zinc 0.64mg 1.09mg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Vitamin B1 0.226mg 0.203mg 2%
Calcium 12mg 31mg 2%
Vitamin K 2.4µg 2%
Vitamin A 12µg 3µg 1%
Net carbs 0g 69.3g N/A
Sugar 37.43g N/A
Tryptophan 0.222mg 0.096mg 0%
Threonine 0.87mg 0.22mg 0%
Isoleucine 0.914mg 0.261mg 0%
Leucine 1.613mg 0.447mg 0%
Lysine 1.822mg 0.281mg 0%
Methionine 0.587mg 0.105mg 0%
Phenylalanine 0.775mg 0.308mg 0%
Valine 1.022mg 0.323mg 0%
Histidine 0.584mg 0.128mg 0%
Omega-3 - EPA 0.321g 0.003g N/A
Omega-3 - DHA 1.115g 0.002g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Wafer
Wafer
2
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 +200.6%
Contains more WaterWater +1422.2%
Contains more OtherOther +166%
Contains more FatsFats +124%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Wafer
Wafer
2
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 less Sat. FatSaturated fat -76.9%
Contains more Mono. FatMonounsaturated fat +131.3%
Contains more Poly. FatPolyunsaturated fat +63.6%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.