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  6. Swordfish vs. Wafer

Swordfish vs. Wafer — In-Depth Nutrition Comparison

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How are Swordfish and Wafer different?

  • Swordfish is richer in Selenium, Vitamin D, Vitamin B12, Vitamin B6, Vitamin B3, and Phosphorus, while Wafer is higher in Copper, Iron, and Manganese.
  • Swordfish covers your daily need of Selenium 114% more than Wafer.
  • Wafer is lower in Cholesterol.

Fish, swordfish, cooked, dry heat and Cookies, chocolate wafers types were used in this article.

Infographic

Swordfish vs Wafer infographic
Infographic link

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.
Swordfish
Swordfish
4
:
6
Wafer
Wafer
Contains more Phosphorus +130.3%
Contains more Potassium +137.6%
Contains less Sodium -83.3%
Contains more Selenium +1101.8%
Contains more Calcium +416.7%
Contains more Iron +791.1%
Contains more Magnesium +51.4%
Contains more Zinc +39.7%
Contains more Copper +906.5%
Contains more Manganese +5253.8%
Swordfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Phosphorus +130.3%
Contains more Potassium +137.6%
Contains less Sodium -83.3%
Contains more Selenium +1101.8%
Contains more Calcium +416.7%
Contains more Iron +791.1%
Contains more Magnesium +51.4%
Contains more Zinc +39.7%
Contains more Copper +906.5%
Contains more Manganese +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.
Swordfish
Swordfish
7
:
4
Wafer
Wafer
Contains more Vitamin A +1190%
Contains more Vitamin E +234.7%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +223.8%
Contains more Vitamin B6 +1105.9%
Contains more Vitamin B12 +1700%
Contains more Vitamin B1 +128.1%
Contains more Vitamin B2 +322.2%
Contains more Folate +2250%
Contains more Vitamin K +2300%
Equal in Vitamin B5 - 0.381
Swordfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +1190%
Contains more Vitamin E +234.7%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +223.8%
Contains more Vitamin B6 +1105.9%
Contains more Vitamin B12 +1700%
Contains more Vitamin B1 +128.1%
Contains more Vitamin B2 +322.2%
Contains more Folate +2250%
Contains more Vitamin K +2300%
Equal in Vitamin B5 - 0.381

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Swordfish
Swordfish
2
:
3
Wafer
Wafer
Contains more Protein +255.3%
Contains more Water +1416.9%
Contains more Fats +79.1%
Contains more Carbs +∞%
Contains more Other +455.6%
Swordfish
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Wafer
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 Protein +255.3%
Contains more Water +1416.9%
Contains more Fats +79.1%
Contains more Carbs +∞%
Contains more Other +455.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Swordfish
Swordfish
1
:
2
Wafer
Wafer
Contains less Saturated Fat -54.9%
Contains more Monounsaturated Fat +37.3%
Contains more Polyunsaturated fat +203.6%
Swordfish
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -54.9%
Contains more Monounsaturated Fat +37.3%
Contains more Polyunsaturated fat +203.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Swordfish Wafer Opinion
Net carbs 0g 69.3g Wafer
Protein 23.45g 6.6g Swordfish
Fats 7.93g 14.2g Wafer
Carbs 0g 72.7g Wafer
Calories 172kcal 433kcal Wafer
Sugar 0g 37.43g Swordfish
Fiber 0g 3.4g Wafer
Calcium 6mg 31mg Wafer
Iron 0.45mg 4.01mg Wafer
Magnesium 35mg 53mg Wafer
Phosphorus 304mg 132mg Swordfish
Potassium 499mg 210mg Swordfish
Sodium 97mg 580mg Swordfish
Zinc 0.78mg 1.09mg Wafer
Copper 0.046mg 0.463mg Wafer
Manganese 0.013mg 0.696mg Wafer
Selenium 68.5µg 5.7µg Swordfish
Vitamin A 129IU 10IU Swordfish
Vitamin A RAE 43µg 3µg Swordfish
Vitamin E 2.41mg 0.72mg Swordfish
Vitamin D 666IU 0IU Swordfish
Vitamin D 16.6µg 0µg Swordfish
Vitamin B1 0.089mg 0.203mg Wafer
Vitamin B2 0.063mg 0.266mg Wafer
Vitamin B3 9.254mg 2.858mg Swordfish
Vitamin B5 0.417mg 0.381mg Swordfish
Vitamin B6 0.615mg 0.051mg Swordfish
Folate 2µg 47µg Wafer
Vitamin B12 1.62µg 0.09µg Swordfish
Vitamin K 0.1µg 2.4µg Wafer
Tryptophan 0.265mg 0.096mg Swordfish
Threonine 1.035mg 0.22mg Swordfish
Isoleucine 1.088mg 0.261mg Swordfish
Leucine 1.919mg 0.447mg Swordfish
Lysine 2.168mg 0.281mg Swordfish
Methionine 0.699mg 0.105mg Swordfish
Phenylalanine 0.922mg 0.308mg Swordfish
Valine 1.216mg 0.323mg Swordfish
Histidine 0.695mg 0.128mg Swordfish
Cholesterol 78mg 2mg Wafer
Trans Fat 0.056g Wafer
Saturated Fat 1.911g 4.241g Swordfish
Omega-3 - DHA 0.772g 0.002g Swordfish
Omega-3 - EPA 0.127g 0.003g Swordfish
Omega-3 - DPA 0.168g 0g Swordfish
Monounsaturated Fat 3.544g 4.865g Wafer
Polyunsaturated fat 1.368g 4.153g Wafer
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
95%
Swordfish
22%
Wafer
Minerals Daily Need Coverage Score
64%
Swordfish
65%
Wafer

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 76mg)
Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 483mg)
Which food is lower in Saturated Fat?
Swordfish
Swordfish is lower in Saturated Fat (difference - 2.33g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 61)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.