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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
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
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
77%
Minerals Daily Need Coverage Score
65%
49%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 53mg)
Which food is cheaper?
Wafer is cheaper (difference - $13)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Salmon raw is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 536mg)
Which food is lower in Saturated fat?
Salmon raw is lower in Saturated fat (difference - 3.26g)
Which food is lower in glycemic index?
Salmon raw is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
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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.