Sockeye salmon vs. Wafer — In-Depth Nutrition Comparison
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Summary of differences between sockeye salmon and wafer
- Sockeye salmon has more vitamin B12, vitamin D, vitamin B6, selenium, vitamin B3, and phosphorus; however, wafer is higher in iron, copper, and manganese.
- Sockeye salmon covers your daily need for vitamin B12, 183% more than wafer.
- Sockeye salmon has less sodium.
- The glycemic index of wafer is higher.
These are the specific foods used in this comparison Fish, salmon, sockeye, 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 | +107.6% |
| Contains more PhosphorusPhosphorus | +131.1% |
| Contains less SodiumSodium | -84.1% |
| Contains more SeleniumSelenium | +522.8% |
| Contains more MagnesiumMagnesium | +47.2% |
| Contains more CalciumCalcium | +181.8% |
| Contains more IronIron | +671.2% |
| Contains more CopperCopper | +509.2% |
| Contains more ZincZinc | +98.2% |
| 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 AVitamin A | +1833.3% |
| Contains more Vitamin EVitamin E | +37.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +254.2% |
| Contains more Vitamin B5Vitamin B5 | +234.4% |
| Contains more Vitamin B6Vitamin B6 | +1521.6% |
| Contains more Vitamin B12Vitamin B12 | +4866.7% |
| Contains more CholineCholine | +687.4% |
| Contains more Vitamin B1Vitamin B1 | +29.3% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +571.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more ProteinProtein | +301.2% |
| Contains more WaterWater | +1396.2% |
| Contains more FatsFats | +154.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +222.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.969 g
Monounsaturated fat:
Mono. Fat
1.864 g
Polyunsaturated fat:
Poly. Fat
1.327 g
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 | -77.2% |
| Contains more Mono. FatMonounsaturated fat | +161% |
| Contains more Poly. FatPolyunsaturated fat | +213% |
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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| Rich in minerals |
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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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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 4.47µg | 0.09µg | 183% |
| Vitamin D | 670IU | 0IU | 84% |
| Vitamin D | 16.7µg | 0µg | 84% |
| Vitamin B6 | 0.827mg | 0.051mg | 60% |
| Selenium | 35.5µg | 5.7µg | 54% |
| Vitamin B3 | 10.123mg | 2.858mg | 45% |
| Iron | 0.52mg | 4.01mg | 44% |
| Copper | 0.076mg | 0.463mg | 43% |
| Protein | 26.48g | 6.6g | 40% |
| Manganese | 0.013mg | 0.696mg | 30% |
| Phosphorus | 305mg | 132mg | 25% |
| Carbs | 0g | 72.7g | 24% |
| Sodium | 92mg | 580mg | 21% |
| Cholesterol | 61mg | 2mg | 20% |
| Polyunsaturated fat | 1.327g | 4.153g | 19% |
| Choline | 112.6mg | 14.3mg | 18% |
| Vitamin B5 | 1.274mg | 0.381mg | 18% |
| Saturated fat | 0.969g | 4.241g | 15% |
| Calories | 156kcal | 433kcal | 14% |
| Fiber | 0g | 3.4g | 14% |
| Fats | 5.57g | 14.2g | 13% |
| Folate | 7µg | 47µg | 10% |
| Monounsaturated fat | 1.864g | 4.865g | 8% |
| Potassium | 436mg | 210mg | 7% |
| Vitamin A | 58µg | 3µg | 6% |
| Zinc | 0.55mg | 1.09mg | 5% |
| Vitamin B1 | 0.157mg | 0.203mg | 4% |
| Magnesium | 36mg | 53mg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin E | 0.99mg | 0.72mg | 2% |
| Vitamin B2 | 0.246mg | 0.266mg | 2% |
| Calcium | 11mg | 31mg | 2% |
| Vitamin K | 0.1µg | 2.4µg | 2% |
| Net carbs | 0g | 69.3g | N/A |
| Sugar | 0g | 37.43g | N/A |
| Trans fat | 0.023g | N/A | |
| Tryptophan | 0.335mg | 0.096mg | 0% |
| Threonine | 1.247mg | 0.22mg | 0% |
| Isoleucine | 1.274mg | 0.261mg | 0% |
| Leucine | 2.185mg | 0.447mg | 0% |
| Lysine | 2.574mg | 0.281mg | 0% |
| Methionine | 0.858mg | 0.105mg | 0% |
| Phenylalanine | 1.086mg | 0.308mg | 0% |
| Valine | 1.461mg | 0.323mg | 0% |
| Histidine | 0.711mg | 0.128mg | 0% |
| Omega-3 - EPA | 0.299g | 0.003g | N/A |
| Omega-3 - DHA | 0.56g | 0.002g | N/A |
| Omega-3 - DPA | 0.093g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.019g | 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
113%
21%
Minerals Daily Need Coverage Score
47%
65%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 59mg)
Which food is cheaper?
Wafer is cheaper (difference - $13)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Sockeye salmon is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Sockeye salmon contains less Sodium (difference - 488mg)
Which food is lower in Saturated fat?
Sockeye salmon is lower in Saturated fat (difference - 3.272g)
Which food is lower in glycemic index?
Sockeye salmon is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Sockeye salmon is relatively richer in vitamins