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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 of 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.

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
:
4
Salmon raw
Salmon raw
Contains more Calcium +158.3%
Contains more Iron +401.3%
Contains more Magnesium +82.8%
Contains more Zinc +70.3%
Contains more Copper +85.2%
Contains more Manganese +4250%
Contains more Phosphorus +51.5%
Contains more Potassium +133.3%
Contains less Sodium -92.4%
Contains more Selenium +540.4%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Contains more Calcium +158.3%
Contains more Iron +401.3%
Contains more Magnesium +82.8%
Contains more Zinc +70.3%
Contains more Copper +85.2%
Contains more Manganese +4250%
Contains more Phosphorus +51.5%
Contains more Potassium +133.3%
Contains less Sodium -92.4%
Contains more Selenium +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
:
7
Salmon raw
Salmon raw
Contains more Folate +88%
Contains more Vitamin A +300%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +336.7%
Contains more Vitamin B6 +1503.9%
Contains more Vitamin B12 +3433.3%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Folate +88%
Contains more Vitamin A +300%
Contains more Vitamin B1 +11.3%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +175%
Contains more Vitamin B5 +336.7%
Contains more Vitamin B6 +1503.9%
Contains more Vitamin B12 +3433.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
:
3
Salmon raw
Salmon raw
Contains more Fats +124%
Contains more Carbs +∞%
Contains more Protein +200.6%
Contains more Water +1422.2%
Contains more Other +166%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Salmon raw
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 Fats +124%
Contains more Carbs +∞%
Contains more Protein +200.6%
Contains more Water +1422.2%
Contains more Other +166%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Salmon raw
Salmon raw
Contains more Monounsaturated Fat +131.3%
Contains more Polyunsaturated fat +63.6%
Contains less Saturated Fat -76.9%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +131.3%
Contains more Polyunsaturated fat +63.6%
Contains less Saturated Fat -76.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Salmon raw
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 Salmon raw Opinion
Net carbs 69.3g 0g Wafer
Protein 6.6g 19.84g Salmon raw
Fats 14.2g 6.34g Wafer
Carbs 72.7g 0g Wafer
Calories 433kcal 142kcal Wafer
Sugar 37.43g Salmon raw
Fiber 3.4g 0g Wafer
Calcium 31mg 12mg Wafer
Iron 4.01mg 0.8mg Wafer
Magnesium 53mg 29mg Wafer
Phosphorus 132mg 200mg Salmon raw
Potassium 210mg 490mg Salmon raw
Sodium 580mg 44mg Salmon raw
Zinc 1.09mg 0.64mg Wafer
Copper 0.463mg 0.25mg Wafer
Manganese 0.696mg 0.016mg Wafer
Selenium 5.7µg 36.5µg Salmon raw
Vitamin A 10IU 40IU Salmon raw
Vitamin A RAE 3µg 12µg Salmon raw
Vitamin E 0.72mg Wafer
Vitamin B1 0.203mg 0.226mg Salmon raw
Vitamin B2 0.266mg 0.38mg Salmon raw
Vitamin B3 2.858mg 7.86mg Salmon raw
Vitamin B5 0.381mg 1.664mg Salmon raw
Vitamin B6 0.051mg 0.818mg Salmon raw
Folate 47µg 25µg Wafer
Vitamin B12 0.09µg 3.18µg Salmon raw
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg 0.222mg Salmon raw
Threonine 0.22mg 0.87mg Salmon raw
Isoleucine 0.261mg 0.914mg Salmon raw
Leucine 0.447mg 1.613mg Salmon raw
Lysine 0.281mg 1.822mg Salmon raw
Methionine 0.105mg 0.587mg Salmon raw
Phenylalanine 0.308mg 0.775mg Salmon raw
Valine 0.323mg 1.022mg Salmon raw
Histidine 0.128mg 0.584mg Salmon raw
Cholesterol 2mg 55mg Wafer
Saturated Fat 4.241g 0.981g Salmon raw
Omega-3 - DHA 0.002g 1.115g Salmon raw
Omega-3 - EPA 0.003g 0.321g Salmon raw
Omega-3 - DPA 0g 0.287g Salmon raw
Monounsaturated Fat 4.865g 2.103g Wafer
Polyunsaturated fat 4.153g 2.539g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Wafer
83%
Salmon raw
Minerals Daily Need Coverage Score
65%
Wafer
49%
Salmon raw

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 53mg)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $13)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 536mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 3.26g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw 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. 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.