Wafer vs. Mackerel — In-Depth Nutrition Comparison
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The main differences between wafer and mackerel
- Wafer is richer in copper, iron, and manganese, yet mackerel is richer in vitamin B12, selenium, vitamin B6, vitamin B3, and phosphorus.
- Daily need coverage for vitamin B12 for mackerel is 788% higher.
- Wafer contains 35 times more manganese than mackerel. Wafer contains 0.696mg of manganese, while mackerel contains 0.02mg.
- Mackerel contains less sodium.
- Mackerel has a lower glycemic index than wafer.
Food types used in this article are Cookies, chocolate wafers and Fish, mackerel, Atlantic, cooked, dry 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 CalciumCalcium | +106.7% |
| Contains more IronIron | +155.4% |
| Contains more CopperCopper | +392.6% |
| Contains more ZincZinc | +16% |
| Contains more ManganeseManganese | +3380% |
| Contains more MagnesiumMagnesium | +83% |
| Contains more PotassiumPotassium | +91% |
| Contains more PhosphorusPhosphorus | +110.6% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +805.3% |
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 | +27.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +2250% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1700% |
| Contains more Vitamin B2Vitamin B2 | +54.9% |
| Contains more Vitamin B3Vitamin B3 | +139.7% |
| Contains more Vitamin B5Vitamin B5 | +159.8% |
| Contains more Vitamin B6Vitamin B6 | +802% |
| Contains more Vitamin B12Vitamin B12 | +21011.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.09µg | 19µg | 788% |
| Selenium | 5.7µg | 51.6µg | 83% |
| Copper | 0.463mg | 0.094mg | 41% |
| Protein | 6.6g | 23.85g | 35% |
| Iron | 4.01mg | 1.57mg | 31% |
| Vitamin B6 | 0.051mg | 0.46mg | 31% |
| Manganese | 0.696mg | 0.02mg | 29% |
| Vitamin B3 | 2.858mg | 6.85mg | 25% |
| Carbs | 72.7g | 0g | 24% |
| Cholesterol | 2mg | 75mg | 24% |
| Sodium | 580mg | 83mg | 22% |
| Phosphorus | 132mg | 278mg | 21% |
| Fiber | 3.4g | 0g | 14% |
| Vitamin B5 | 0.381mg | 0.99mg | 12% |
| Vitamin B2 | 0.266mg | 0.412mg | 11% |
| Folate | 47µg | 2µg | 11% |
| Magnesium | 53mg | 97mg | 10% |
| Calories | 433kcal | 262kcal | 9% |
| Fats | 14.2g | 17.81g | 6% |
| Vitamin A | 3µg | 54µg | 6% |
| Potassium | 210mg | 401mg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Monounsaturated fat | 4.865g | 7.006g | 5% |
| Vitamin B1 | 0.203mg | 0.159mg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Calcium | 31mg | 15mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Polyunsaturated fat | 4.153g | 4.3g | 1% |
| Zinc | 1.09mg | 0.94mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 69.3g | 0g | N/A |
| Sugar | 37.43g | N/A | |
| Saturated fat | 4.241g | 4.176g | 0% |
| Tryptophan | 0.096mg | 0.267mg | 0% |
| Threonine | 0.22mg | 1.045mg | 0% |
| Isoleucine | 0.261mg | 1.099mg | 0% |
| Leucine | 0.447mg | 1.938mg | 0% |
| Lysine | 0.281mg | 2.19mg | 0% |
| Methionine | 0.105mg | 0.706mg | 0% |
| Phenylalanine | 0.308mg | 0.931mg | 0% |
| Valine | 0.323mg | 1.228mg | 0% |
| Histidine | 0.128mg | 0.702mg | 0% |
| Omega-3 - EPA | 0.003g | 0.504g | N/A |
| Omega-3 - DHA | 0.002g | 0.699g | N/A |
| Omega-3 - DPA | 0g | 0.106g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +261.4% |
| Contains more FatsFats | +25.4% |
| Contains more WaterWater | +1083.8% |
| Contains more OtherOther | +153.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +44% |
~equal in
Saturated fat
~4.176g
~equal in
Polyunsaturated fat
~4.3g
