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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
94%
65%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 140mg)
Which food is cheaper?
Wafer is cheaper (difference - $7)
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Sardine contains less Sodium (difference - 273mg)
Which food is lower in Saturated fat?
Sardine is lower in Saturated fat (difference - 2.713g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is richer in minerals?
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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.