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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 B1,2, 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Wafer
Wafer
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more PhosphorusPhosphorus +34.8%
Contains less SodiumSodium -30.7%
Contains more SeleniumSelenium +622.8%
Contains more MagnesiumMagnesium +178.9%
Contains more CalciumCalcium +82.4%
Contains more PotassiumPotassium +18%
Contains more IronIron +301%
Contains more CopperCopper +219.3%
Contains more ZincZinc +94.6%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Wafer
Wafer
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B3Vitamin B3 +134.4%
Contains more Vitamin B6Vitamin B6 +58.8%
Contains more Vitamin B12Vitamin B12 +1233.3%
Contains more Vitamin B1Vitamin B1 +554.8%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B5Vitamin B5 +46.5%
Contains more FolateFolate +487.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Tuna salad Wafer DV% diff.
Selenium 41.2µg 5.7µg 65%
Vitamin B12 1.2µg 0.09µg 46%
Iron 1mg 4.01mg 38%
Copper 0.145mg 0.463mg 35%
Manganese 0.04mg 0.696mg 29%
Vitamin B3 6.7mg 2.858mg 24%
Carbs 9.41g 72.7g 21%
Protein 16.04g 6.6g 19%
Vitamin B2 0.07mg 0.266mg 15%
Fiber 0g 3.4g 14%
Vitamin B1 0.031mg 0.203mg 14%
Saturated fat 1.544g 4.241g 12%
Calories 187kcal 433kcal 12%
Folate 8µg 47µg 10%
Magnesium 19mg 53mg 8%
Sodium 402mg 580mg 8%
Fats 9.26g 14.2g 8%
Phosphorus 178mg 132mg 7%
Monounsaturated fat 2.887g 4.865g 5%
Vitamin E 0.72mg 5%
Zinc 0.56mg 1.09mg 5%
Cholesterol 13mg 2mg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Vitamin B5 0.26mg 0.381mg 2%
Vitamin B6 0.081mg 0.051mg 2%
Vitamin C 2.2mg 0mg 2%
Vitamin K 2.4µg 2%
Vitamin A 24µg 3µg 2%
Calcium 17mg 31mg 1%
Potassium 178mg 210mg 1%
Net carbs 9.41g 69.3g N/A
Sugar 37.43g N/A
Polyunsaturated fat 4.122g 4.153g 0%
Tryptophan 0.18mg 0.096mg 0%
Threonine 0.701mg 0.22mg 0%
Isoleucine 0.739mg 0.261mg 0%
Leucine 1.293mg 0.447mg 0%
Lysine 1.457mg 0.281mg 0%
Methionine 0.47mg 0.105mg 0%
Phenylalanine 0.626mg 0.308mg 0%
Valine 0.824mg 0.323mg 0%
Histidine 0.467mg 0.128mg 0%
Omega-3 - EPA 0.014g 0.003g N/A
Omega-3 - DHA 0.055g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Wafer
2
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 ProteinProtein +143%
Contains more WaterWater +1303.6%
Contains more FatsFats +53.3%
Contains more CarbsCarbs +672.6%
~equal in Other ~2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Wafer
Wafer
2
32% 37% 31%
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 -63.6%
Contains more Mono. FatMonounsaturated fat +68.5%
~equal in Polyunsaturated fat ~4.153g

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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.