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Wafer vs. Cod — In-Depth Nutrition Comparison

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Important differences between wafer and cod

  • Wafer has more copper, iron, manganese, and vitamin B2; however, cod has more vitamin B5, selenium, vitamin B12, and vitamin B6.
  • Cod's daily need coverage for vitamin B5 is 3052% more.
  • Wafer has 46 times more manganese than cod. Wafer has 0.696mg of manganese, while cod has 0.015mg.
  • Cod is lower in saturated fat.
  • Wafer has a higher glycemic index than cod.

The food varieties used in the comparison are Cookies, chocolate wafers and Fish, cod, Atlantic, raw.

Infographic

Wafer vs Cod 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.
Wafer
6
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%
Cod
Cod
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +65.6%
Contains more CalciumCalcium +93.8%
Contains more IronIron +955.3%
Contains more CopperCopper +1553.6%
Contains more ZincZinc +142.2%
Contains more ManganeseManganese +4540%
Contains more PotassiumPotassium +96.7%
Contains more PhosphorusPhosphorus +53.8%
Contains less SodiumSodium -90.7%
Contains more SeleniumSelenium +480.7%

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.
Wafer
6
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%
Cod
Cod
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B1Vitamin B1 +167.1%
Contains more Vitamin B2Vitamin B2 +309.2%
Contains more Vitamin B3Vitamin B3 +38.5%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +571.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +40057.5%
Contains more Vitamin B6Vitamin B6 +380.4%
Contains more Vitamin B12Vitamin B12 +911.1%
Contains more CholineCholine +355.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +2019.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +566.7%
Contains more ProteinProtein +169.8%
Contains more WaterWater +1704.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +5075.5%
Contains more Poly. FatPolyunsaturated fat +1697.8%
Contains less Sat. FatSaturated fat -96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Cod DV% diff.
Vitamin B5 0.381mg 153mg 3052%
Selenium 5.7µg 33.1µg 50%
Copper 0.463mg 0.028mg 48%
Iron 4.01mg 0.38mg 45%
Vitamin B12 0.09µg 0.91µg 34%
Manganese 0.696mg 0.015mg 30%
Polyunsaturated fat 4.153g 0.231g 26%
Carbs 72.7g 0g 24%
Sodium 580mg 54mg 23%
Protein 6.6g 17.81g 22%
Fats 14.2g 0.67g 21%
Saturated fat 4.241g 0.131g 19%
Calories 433kcal 82kcal 18%
Vitamin B6 0.051mg 0.245mg 15%
Vitamin B2 0.266mg 0.065mg 15%
Cholesterol 2mg 43mg 14%
Fiber 3.4g 0g 14%
Monounsaturated fat 4.865g 0.094g 12%
Vitamin B1 0.203mg 0.076mg 11%
Phosphorus 132mg 203mg 10%
Folate 47µg 7µg 10%
Choline 14.3mg 65.2mg 9%
Zinc 1.09mg 0.45mg 6%
Potassium 210mg 413mg 6%
Vitamin B3 2.858mg 2.063mg 5%
Magnesium 53mg 32mg 5%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Caffeine 10mg 0mg 3%
Vitamin K 2.4µg 0.1µg 2%
Calcium 31mg 16mg 2%
Vitamin E 0.72mg 0.64mg 1%
Vitamin A 3µg 12µg 1%
Vitamin C 0mg 1mg 1%
Net carbs 69.3g 0g N/A
Sugar 37.43g 0g N/A
Tryptophan 0.096mg 0.199mg 0%
Threonine 0.22mg 0.781mg 0%
Isoleucine 0.261mg 0.821mg 0%
Leucine 0.447mg 1.447mg 0%
Lysine 0.281mg 1.635mg 0%
Methionine 0.105mg 0.527mg 0%
Phenylalanine 0.308mg 0.695mg 0%
Valine 0.323mg 0.917mg 0%
Histidine 0.128mg 0.524mg 0%
Omega-3 - EPA 0.003g 0.064g N/A
Omega-3 - DHA 0.002g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
21%
Wafer
731%
Cod
Minerals Daily Need Coverage Score
65%
Wafer
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 41mg)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $1.3)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 526mg)
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 4.11g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 61)
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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.