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Sardine vs. Wafer — In-Depth Nutrition Comparison

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A recap on differences between sardine and wafer

  • Sardine is higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3, yet wafer is higher in copper, manganese, and iron.
  • Sardine covers your daily vitamin B12 needs 369% more than wafer.
  • The amount of cholesterol in wafer is lower.
  • The glycemic index of sardine is lower.

Food varieties used in this article are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Cookies, chocolate wafers.

Infographic

Sardine vs Wafer 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Wafer
4
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 CalciumCalcium +1132.3%
Contains more PotassiumPotassium +89%
Contains more ZincZinc +20.2%
Contains more PhosphorusPhosphorus +271.2%
Contains less SodiumSodium -47.1%
Contains more SeleniumSelenium +824.6%
Contains more MagnesiumMagnesium +35.9%
Contains more IronIron +37.3%
Contains more CopperCopper +148.9%
Contains more ManganeseManganese +544.4%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Wafer
3
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 +966.7%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +83.5%
Contains more Vitamin B5Vitamin B5 +68.5%
Contains more Vitamin B6Vitamin B6 +227.5%
Contains more Vitamin B12Vitamin B12 +9833.3%
Contains more CholineCholine +424.5%
Contains more Vitamin B1Vitamin B1 +153.8%
Contains more Vitamin B2Vitamin B2 +17.2%
Contains more FolateFolate +370%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.4µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
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 +273%
Contains more WaterWater +1224.7%
Contains more OtherOther +116%
Contains more FatsFats +24%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Wafer
1
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 -64%
Contains more Poly. FatPolyunsaturated fat +24%
Contains more Mono. FatMonounsaturated fat +25.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sardine Wafer DV% diff.
Vitamin B12 8.94µg 0.09µg 369%
Selenium 52.7µg 5.7µg 85%
Phosphorus 490mg 132mg 51%
Cholesterol 142mg 2mg 47%
Protein 24.62g 6.6g 36%
Calcium 382mg 31mg 35%
Copper 0.186mg 0.463mg 31%
Manganese 0.108mg 0.696mg 26%
Carbs 0g 72.7g 24%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Vitamin B3 5.245mg 2.858mg 15%
Iron 2.92mg 4.01mg 14%
Fiber 0g 3.4g 14%
Sodium 307mg 580mg 12%
Saturated fat 1.528g 4.241g 12%
Calories 208kcal 433kcal 11%
Choline 75mg 14.3mg 11%
Vitamin B1 0.08mg 0.203mg 10%
Folate 10µg 47µg 9%
Vitamin E 2.04mg 0.72mg 9%
Vitamin B6 0.167mg 0.051mg 9%
Polyunsaturated fat 5.148g 4.153g 7%
Potassium 397mg 210mg 6%
Vitamin B5 0.642mg 0.381mg 5%
Fats 11.45g 14.2g 4%
Caffeine 0mg 10mg 3%
Vitamin B2 0.227mg 0.266mg 3%
Magnesium 39mg 53mg 3%
Vitamin A 32µg 3µg 3%
Zinc 1.31mg 1.09mg 2%
Monounsaturated fat 3.869g 4.865g 2%
Net carbs 0g 69.3g N/A
Sugar 0g 37.43g N/A
Vitamin K 2.6µg 2.4µg 0%
Tryptophan 0.276mg 0.096mg 0%
Threonine 1.079mg 0.22mg 0%
Isoleucine 1.134mg 0.261mg 0%
Leucine 2.001mg 0.447mg 0%
Lysine 2.26mg 0.281mg 0%
Methionine 0.729mg 0.105mg 0%
Phenylalanine 0.961mg 0.308mg 0%
Valine 1.268mg 0.323mg 0%
Histidine 0.725mg 0.128mg 0%
Omega-3 - EPA 0.473g 0.003g N/A
Omega-3 - DHA 0.509g 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
119%
Sardine
21%
Wafer
Minerals Daily Need Coverage Score
94%
Sardine
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 140mg)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $7)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 273mg)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 2.713g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is richer in minerals?
?
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.