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  6. Tuna salad vs. Wafer

Tuna salad vs. Wafer — In-Depth Nutrition Comparison

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A recap on differences between Tuna salad and Wafer

  • Tuna salad is higher in Selenium, Vitamin B12, and Vitamin B3, yet Wafer is higher in Iron, Copper, Manganese, Vitamin B2, Vitamin B1, and Fiber.
  • Tuna salad covers your daily Selenium needs 65% more than Wafer.
  • Tuna salad contains 13 times more Vitamin B12 than Wafer. While Tuna salad contains 1.2µg of Vitamin B12, Wafer contains only 0.09µg.
  • The amount of Saturated Fat in Tuna salad is lower.

Food varieties used in this article are Fish, tuna salad and Cookies, chocolate wafers.

Infographic

Tuna salad 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.
Tuna salad
Tuna salad
3
:
7
Wafer
Wafer
Contains more Phosphorus +34.8%
Contains less Sodium -30.7%
Contains more Selenium +622.8%
Contains more Calcium +82.4%
Contains more Iron +301%
Contains more Magnesium +178.9%
Contains more Potassium +18%
Contains more Zinc +94.6%
Contains more Copper +219.3%
Contains more Manganese +1640%
Tuna salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 38% 14% 77% 16% 53% 16% 49% 6% 225%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Phosphorus +34.8%
Contains less Sodium -30.7%
Contains more Selenium +622.8%
Contains more Calcium +82.4%
Contains more Iron +301%
Contains more Magnesium +178.9%
Contains more Potassium +18%
Contains more Zinc +94.6%
Contains more Copper +219.3%
Contains more Manganese +1640%

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.
Tuna salad
Tuna salad
5
:
7
Wafer
Wafer
Contains more Vitamin A +870%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B6 +58.8%
Contains more Vitamin B12 +1233.3%
Contains more Vitamin B1 +554.8%
Contains more Vitamin B2 +280%
Contains more Vitamin B5 +46.5%
Contains more Folate +487.5%
Tuna salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 0% 0% 8% 8% 17% 126% 16% 19% 6% 150% 0%
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 +870%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +134.4%
Contains more Vitamin B6 +58.8%
Contains more Vitamin B12 +1233.3%
Contains more Vitamin B1 +554.8%
Contains more Vitamin B2 +280%
Contains more Vitamin B5 +46.5%
Contains more Folate +487.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna salad
Tuna salad
3
:
2
Wafer
Wafer
Contains more Protein +143%
Contains more Water +1303.6%
Contains more Fats +53.3%
Contains more Carbs +672.6%
Equal in Other - 2
Tuna salad
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 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 +143%
Contains more Water +1303.6%
Contains more Fats +53.3%
Contains more Carbs +672.6%
Equal in Other - 2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna salad
Tuna salad
1
:
2
Wafer
Wafer
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +68.5%
Equal in Polyunsaturated fat - 4.153
Tuna salad
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains less Saturated Fat -63.6%
Contains more Monounsaturated Fat +68.5%
Equal in Polyunsaturated fat - 4.153

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad 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 Tuna salad Wafer Opinion
Net carbs 9.41g 69.3g Wafer
Protein 16.04g 6.6g Tuna salad
Fats 9.26g 14.2g Wafer
Carbs 9.41g 72.7g Wafer
Calories 187kcal 433kcal Wafer
Sugar 37.43g Tuna salad
Fiber 0g 3.4g Wafer
Calcium 17mg 31mg Wafer
Iron 1mg 4.01mg Wafer
Magnesium 19mg 53mg Wafer
Phosphorus 178mg 132mg Tuna salad
Potassium 178mg 210mg Wafer
Sodium 402mg 580mg Tuna salad
Zinc 0.56mg 1.09mg Wafer
Copper 0.145mg 0.463mg Wafer
Manganese 0.04mg 0.696mg Wafer
Selenium 41.2µg 5.7µg Tuna salad
Vitamin A 97IU 10IU Tuna salad
Vitamin A RAE 24µg 3µg Tuna salad
Vitamin E 0.72mg Wafer
Vitamin C 2.2mg 0mg Tuna salad
Vitamin B1 0.031mg 0.203mg Wafer
Vitamin B2 0.07mg 0.266mg Wafer
Vitamin B3 6.7mg 2.858mg Tuna salad
Vitamin B5 0.26mg 0.381mg Wafer
Vitamin B6 0.081mg 0.051mg Tuna salad
Folate 8µg 47µg Wafer
Vitamin B12 1.2µg 0.09µg Tuna salad
Vitamin K 2.4µg Wafer
Tryptophan 0.18mg 0.096mg Tuna salad
Threonine 0.701mg 0.22mg Tuna salad
Isoleucine 0.739mg 0.261mg Tuna salad
Leucine 1.293mg 0.447mg Tuna salad
Lysine 1.457mg 0.281mg Tuna salad
Methionine 0.47mg 0.105mg Tuna salad
Phenylalanine 0.626mg 0.308mg Tuna salad
Valine 0.824mg 0.323mg Tuna salad
Histidine 0.467mg 0.128mg Tuna salad
Cholesterol 13mg 2mg Wafer
Saturated Fat 1.544g 4.241g Tuna salad
Omega-3 - DHA 0.055g 0.002g Tuna salad
Omega-3 - EPA 0.014g 0.003g Tuna salad
Monounsaturated Fat 2.887g 4.865g Wafer
Polyunsaturated fat 4.122g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad 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
29%
Tuna salad
22%
Wafer
Minerals Daily Need Coverage Score
49%
Tuna salad
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 - 11mg)
Which food is lower in Sugar?
Tuna salad
Tuna salad is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Tuna salad
Tuna salad contains less Sodium (difference - 178mg)
Which food is lower in Saturated Fat?
Tuna salad
Tuna salad is lower in Saturated Fat (difference - 2.697g)
Which food is lower in glycemic index?
Tuna salad
Tuna salad 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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.