Wafer vs. Crab meat — In-Depth Nutrition Comparison
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The main differences between wafer and crab meat
- Wafer is richer in iron and manganese, yet crab meat is richer in vitamin B12, copper, selenium, zinc, and phosphorus.
- Daily need coverage for vitamin B12 for crab meat is 475% higher.
- Wafer contains 32 times more saturated fat than crab meat. Wafer contains 4.241g of saturated fat, while crab meat contains 0.133g.
- Crab meat has a lower glycemic index than wafer.
Food types used in this article are Cookies, chocolate wafers and Crustaceans, crab, alaska king, cooked, moist heat.
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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 IronIron | +427.6% |
| Contains less SodiumSodium | -45.9% |
| Contains more ManganeseManganese | +1640% |
| Contains more MagnesiumMagnesium | +18.9% |
| Contains more CalciumCalcium | +90.3% |
| Contains more PotassiumPotassium | +24.8% |
| Contains more CopperCopper | +155.3% |
| Contains more ZincZinc | +599.1% |
| Contains more PhosphorusPhosphorus | +112.1% |
| Contains more SeleniumSelenium | +601.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +283% |
| Contains more Vitamin B2Vitamin B2 | +383.6% |
| Contains more Vitamin B3Vitamin B3 | +113.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B6Vitamin B6 | +252.9% |
| Contains more Vitamin B12Vitamin B12 | +12677.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.09µg | 11.5µg | 475% |
| Copper | 0.463mg | 1.182mg | 80% |
| Selenium | 5.7µg | 40µg | 62% |
| Zinc | 1.09mg | 7.62mg | 59% |
| Iron | 4.01mg | 0.76mg | 41% |
| Manganese | 0.696mg | 0.04mg | 29% |
| Protein | 6.6g | 19.35g | 26% |
| Carbs | 72.7g | 0g | 24% |
| Polyunsaturated fat | 4.153g | 0.536g | 24% |
| Phosphorus | 132mg | 280mg | 21% |
| Sodium | 580mg | 1072mg | 21% |
| Saturated fat | 4.241g | 0.133g | 19% |
| Fats | 14.2g | 1.54g | 19% |
| Cholesterol | 2mg | 53mg | 17% |
| Calories | 433kcal | 97kcal | 17% |
| Vitamin B2 | 0.266mg | 0.055mg | 16% |
| Fiber | 3.4g | 0g | 14% |
| Vitamin B1 | 0.203mg | 0.053mg | 13% |
| Monounsaturated fat | 4.865g | 0.185g | 12% |
| Vitamin B6 | 0.051mg | 0.18mg | 10% |
| Vitamin B3 | 2.858mg | 1.34mg | 9% |
| Vitamin C | 0mg | 7.6mg | 8% |
| Vitamin E | 0.72mg | 5% | |
| Caffeine | 10mg | 3% | |
| Calcium | 31mg | 59mg | 3% |
| Choline | 14.3mg | 3% | |
| Potassium | 210mg | 262mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Magnesium | 53mg | 63mg | 2% |
| Folate | 47µg | 51µg | 1% |
| Vitamin A | 3µg | 9µg | 1% |
| Net carbs | 69.3g | 0g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin B5 | 0.381mg | 0.4mg | 0% |
| Tryptophan | 0.096mg | 0.269mg | 0% |
| Threonine | 0.22mg | 0.783mg | 0% |
| Isoleucine | 0.261mg | 0.938mg | 0% |
| Leucine | 0.447mg | 1.536mg | 0% |
| Lysine | 0.281mg | 1.684mg | 0% |
| Methionine | 0.105mg | 0.545mg | 0% |
| Phenylalanine | 0.308mg | 0.817mg | 0% |
| Valine | 0.323mg | 0.91mg | 0% |
| Histidine | 0.128mg | 0.393mg | 0% |
| Omega-3 - EPA | 0.003g | 0.295g | N/A |
| Omega-3 - DHA | 0.002g | 0.118g | N/A |
| Omega-3 - DPA | 0g | 0.031g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +822.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +28.2% |
| Contains more ProteinProtein | +193.2% |
| Contains more WaterWater | +1623.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2529.7% |
| Contains more Poly. FatPolyunsaturated fat | +674.8% |
| Contains less Sat. FatSaturated fat | -96.9% |
