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  6. Wafer vs. Crab stick

Wafer vs. Crab stick — In-Depth Nutrition Comparison

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A recap on differences between wafer and crab stick

  • Wafer is higher in copper, iron, manganese, vitamin B1, vitamin B2, and vitamin B3, yet crab stick is higher in selenium, phosphorus, and vitamin B12.
  • Wafer covers your daily copper needs 48% more than crab stick.
  • Wafer contains 63 times more manganese than crab stick. While wafer contains 0.696mg of manganese, crab stick contains only 0.011mg.
  • The amount of saturated fat in crab stick is lower.
  • The glycemic index of crab stick is lower.

Food varieties used in this article are Cookies, chocolate wafers and Crustaceans, crab, alaska king, imitation, made from surimi.

Infographic

Wafer vs Crab stick 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more MagnesiumMagnesium +23.3%
Contains more CalciumCalcium +138.5%
Contains more PotassiumPotassium +133.3%
Contains more IronIron +928.2%
Contains more CopperCopper +1346.9%
Contains more ZincZinc +230.3%
Contains more ManganeseManganese +6227.3%
Contains more PhosphorusPhosphorus +113.6%
Contains more SeleniumSelenium +291.2%
~equal in Sodium ~529mg

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
Wafer
8
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%
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% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +323.5%
Contains more Vitamin B1Vitamin B1 +576.7%
Contains more Vitamin B2Vitamin B2 +232.5%
Contains more Vitamin B3Vitamin B3 +361%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +500%
Contains more FolateFolate +∞%
Contains more Vitamin B6Vitamin B6 +154.9%
Contains more Vitamin B12Vitamin B12 +533.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~13mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more FatsFats +2987%
Contains more CarbsCarbs +384.7%
Contains more ProteinProtein +15.5%
Contains more WaterWater +1559.1%
Contains more OtherOther +13%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains more Mono. FatMonounsaturated fat +1669.1%
Contains more Poly. FatPolyunsaturated fat +2804.2%
Contains less Sat. FatSaturated fat -94.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Crab stick DV% diff.
Copper 0.463mg 0.032mg 48%
Iron 4.01mg 0.39mg 45%
Manganese 0.696mg 0.011mg 30%
Selenium 5.7µg 22.3µg 30%
Polyunsaturated fat 4.153g 0.143g 27%
Fats 14.2g 0.46g 21%
Phosphorus 132mg 282mg 21%
Vitamin B12 0.09µg 0.57µg 20%
Carbs 72.7g 15g 19%
Saturated fat 4.241g 0.216g 18%
Calories 433kcal 95kcal 17%
Vitamin B3 2.858mg 0.62mg 14%
Vitamin B2 0.266mg 0.08mg 14%
Vitamin B1 0.203mg 0.03mg 14%
Folate 47µg 0µg 12%
Fiber 3.4g 0.5g 12%
Monounsaturated fat 4.865g 0.275g 11%
Vitamin B5 0.381mg 0mg 8%
Zinc 1.09mg 0.33mg 7%
Vitamin B6 0.051mg 0.13mg 6%
Cholesterol 2mg 20mg 6%
Vitamin E 0.72mg 0.17mg 4%
Potassium 210mg 90mg 4%
Caffeine 10mg 0mg 3%
Protein 6.6g 7.62g 2%
Vitamin K 2.4µg 0.4µg 2%
Magnesium 53mg 43mg 2%
Sodium 580mg 529mg 2%
Calcium 31mg 13mg 2%
Starch 3.5g 1%
Fructose 0.62g 1%
Net carbs 69.3g 14.5g N/A
Sugar 37.43g 6.25g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.008g N/A
Choline 14.3mg 13mg 0%
Tryptophan 0.096mg 0.075mg 0%
Threonine 0.22mg 0.285mg 0%
Isoleucine 0.261mg 0.23mg 0%
Leucine 0.447mg 0.607mg 0%
Lysine 0.281mg 0.707mg 0%
Methionine 0.105mg 0.261mg 0%
Phenylalanine 0.308mg 0.26mg 0%
Valine 0.323mg 0.286mg 0%
Histidine 0.128mg 0.156mg 0%
Omega-3 - EPA 0.003g 0g N/A
Omega-3 - DHA 0.002g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Crab stick
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Wafer
12%
Crab stick
Minerals Daily Need Coverage Score
65%
Wafer
39%
Crab stick

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 18mg)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $12)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is richer in vitamins?
Wafer
Wafer is relatively richer in vitamins
Which food is lower in Sugar?
Crab stick
Crab stick is lower in Sugar (difference - 31.18g)
Which food contains less Sodium?
Crab stick
Crab stick contains less Sodium (difference - 51mg)
Which food is lower in Saturated fat?
Crab stick
Crab stick is lower in Saturated fat (difference - 4.025g)
Which food is lower in glycemic index?
Crab stick
Crab stick is lower in glycemic index (difference - 11)

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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.