Roe vs. Wafer — In-Depth Nutrition Comparison
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The main differences between roe and wafer
- Roe is richer in vitamin B12, selenium, phosphorus, vitamin B2, and vitamin C, yet wafer is richer in iron, copper, and manganese.
- Daily need coverage for vitamin B12 for roe is 477% higher.
- Wafer contains less cholesterol.
- Roe has a lower glycemic index than wafer.
Food types used in this article are Fish, roe, mixed species, cooked, dry heat 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 PotassiumPotassium | +34.8% |
| Contains more ZincZinc | +17.4% |
| Contains more PhosphorusPhosphorus | +290.2% |
| Contains less SodiumSodium | -79.8% |
| Contains more SeleniumSelenium | +807% |
| Contains more MagnesiumMagnesium | +103.8% |
| Contains more CalciumCalcium | +10.7% |
| Contains more IronIron | +420.8% |
| Contains more CopperCopper | +261.7% |
| Contains more ManganeseManganese | +5253.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2933.3% |
| Contains more Vitamin B1Vitamin B1 | +36.5% |
| Contains more Vitamin B2Vitamin B2 | +256.8% |
| Contains more Vitamin B5Vitamin B5 | +202.9% |
| Contains more Vitamin B6Vitamin B6 | +262.7% |
| Contains more Vitamin B12Vitamin B12 | +12722.2% |
| Contains more FolateFolate | +95.7% |
| Contains more Vitamin B3Vitamin B3 | +30.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 11.54µg | 0.09µg | 477% |
| Cholesterol | 479mg | 2mg | 159% |
| Selenium | 51.7µg | 5.7µg | 84% |
| Phosphorus | 515mg | 132mg | 55% |
| Vitamin B2 | 0.949mg | 0.266mg | 53% |
| Protein | 28.62g | 6.6g | 44% |
| Iron | 0.77mg | 4.01mg | 41% |
| Copper | 0.128mg | 0.463mg | 37% |
| Manganese | 0.013mg | 0.696mg | 30% |
| Carbs | 1.92g | 72.7g | 24% |
| Sodium | 117mg | 580mg | 20% |
| Vitamin C | 16.4mg | 0mg | 18% |
| Vitamin B5 | 1.154mg | 0.381mg | 15% |
| Fiber | 0g | 3.4g | 14% |
| Folate | 92µg | 47µg | 11% |
| Saturated fat | 1.866g | 4.241g | 11% |
| Calories | 204kcal | 433kcal | 11% |
| Vitamin B6 | 0.185mg | 0.051mg | 10% |
| Vitamin A | 91µg | 3µg | 10% |
| Fats | 8.23g | 14.2g | 9% |
| Monounsaturated fat | 2.129g | 4.865g | 7% |
| Magnesium | 26mg | 53mg | 6% |
| Vitamin B1 | 0.277mg | 0.203mg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Polyunsaturated fat | 3.404g | 4.153g | 5% |
| Vitamin B3 | 2.192mg | 2.858mg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Zinc | 1.28mg | 1.09mg | 2% |
| Potassium | 283mg | 210mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Net carbs | 1.92g | 69.3g | N/A |
| Calcium | 28mg | 31mg | 0% |
| Sugar | 37.43g | N/A | |
| Tryptophan | 0.375mg | 0.096mg | 0% |
| Threonine | 1.305mg | 0.22mg | 0% |
| Isoleucine | 1.465mg | 0.261mg | 0% |
| Leucine | 2.509mg | 0.447mg | 0% |
| Lysine | 2.179mg | 0.281mg | 0% |
| Methionine | 0.71mg | 0.105mg | 0% |
| Phenylalanine | 1.401mg | 0.308mg | 0% |
| Valine | 1.676mg | 0.323mg | 0% |
| Histidine | 0.778mg | 0.128mg | 0% |
| Omega-3 - EPA | 1.26g | 0.003g | N/A |
| Omega-3 - DHA | 1.747g | 0.002g | N/A |
| Omega-3 - DPA | 0.105g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +333.6% |
| Contains more WaterWater | +1202.9% |
| Contains more OtherOther | +30% |
| Contains more FatsFats | +72.5% |
| Contains more CarbsCarbs | +3686.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56% |
| Contains more Mono. FatMonounsaturated fat | +128.5% |
| Contains more Poly. FatPolyunsaturated fat | +22% |
