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  6. Wafer vs. Salmon raw

Wafer vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between wafer and salmon raw

  • Wafer has more iron, manganese, and copper; however, salmon raw is higher in vitamin B12, vitamin B6, selenium, vitamin B3, and vitamin B5.
  • Salmon raw covers your daily need for vitamin B12, 129% more than wafer.
  • Wafer has 44 times more manganese than salmon raw. While wafer has 0.696mg of manganese, salmon raw has only 0.016mg.
  • Salmon raw has less sodium.
  • The glycemic index of wafer is higher.

These are the specific foods used in this comparison Cookies, chocolate wafers and Fish, salmon, Atlantic, wild, raw.

Infographic

Wafer vs Salmon raw 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +82.8%
Contains more CalciumCalcium +158.3%
Contains more IronIron +401.3%
Contains more CopperCopper +85.2%
Contains more ZincZinc +70.3%
Contains more ManganeseManganese +4250%
Contains more PotassiumPotassium +133.3%
Contains more PhosphorusPhosphorus +51.5%
Contains less SodiumSodium -92.4%
Contains more SeleniumSelenium +540.4%

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
4
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +175%
Contains more Vitamin B5Vitamin B5 +336.7%
Contains more Vitamin B6Vitamin B6 +1503.9%
Contains more Vitamin B12Vitamin B12 +3433.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wafer Salmon raw DV% diff.
Vitamin B12 0.09µg 3.18µg 129%
Vitamin B6 0.051mg 0.818mg 59%
Selenium 5.7µg 36.5µg 56%
Iron 4.01mg 0.8mg 40%
Vitamin B3 2.858mg 7.86mg 31%
Manganese 0.696mg 0.016mg 30%
Vitamin B5 0.381mg 1.664mg 26%
Protein 6.6g 19.84g 26%
Carbs 72.7g 0g 24%
Copper 0.463mg 0.25mg 24%
Sodium 580mg 44mg 23%
Cholesterol 2mg 55mg 18%
Saturated fat 4.241g 0.981g 15%
Calories 433kcal 142kcal 15%
Fiber 3.4g 0g 14%
Fats 14.2g 6.34g 12%
Polyunsaturated fat 4.153g 2.539g 11%
Phosphorus 132mg 200mg 10%
Vitamin B2 0.266mg 0.38mg 9%
Potassium 210mg 490mg 8%
Monounsaturated fat 4.865g 2.103g 7%
Magnesium 53mg 29mg 6%
Folate 47µg 25µg 6%
Vitamin E 0.72mg 5%
Zinc 1.09mg 0.64mg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Vitamin B1 0.203mg 0.226mg 2%
Calcium 31mg 12mg 2%
Vitamin K 2.4µg 2%
Vitamin A 3µg 12µg 1%
Net carbs 69.3g 0g N/A
Sugar 37.43g N/A
Tryptophan 0.096mg 0.222mg 0%
Threonine 0.22mg 0.87mg 0%
Isoleucine 0.261mg 0.914mg 0%
Leucine 0.447mg 1.613mg 0%
Lysine 0.281mg 1.822mg 0%
Methionine 0.105mg 0.587mg 0%
Phenylalanine 0.308mg 0.775mg 0%
Valine 0.323mg 1.022mg 0%
Histidine 0.128mg 0.584mg 0%
Omega-3 - EPA 0.003g 0.321g N/A
Omega-3 - DHA 0.002g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +124%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +200.6%
Contains more WaterWater +1422.2%
Contains more OtherOther +166%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +131.3%
Contains more Poly. FatPolyunsaturated fat +63.6%
Contains less Sat. FatSaturated fat -76.9%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.