Sardines vs. Wafer — In-Depth Nutrition Comparison
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A recap on differences between sardines and wafer
- Sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3, yet wafer is higher in copper, manganese, and iron.
- Sardines cover your daily vitamin B12 needs 369% more than wafer.
- The amount of cholesterol in wafer is lower.
- The glycemic index of sardines 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
