Wafer vs. Sardines — In-Depth Nutrition Comparison
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A recap on differences between wafer and sardines
- Wafer is higher in copper, manganese, and iron, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3.
- Sardines cover your daily vitamin B12 needs 369% more than wafer.
- Wafer contains 6 times more manganese than sardines. While wafer contains 0.696mg of manganese, sardines contain only 0.108mg.
- The amount of cholesterol in wafer is lower.
- The glycemic index of sardines is lower.
Food varieties used in this article are Cookies, chocolate wafers and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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 | +35.9% |
| Contains more IronIron | +37.3% |
| Contains more CopperCopper | +148.9% |
| Contains more ManganeseManganese | +544.4% |
| Contains more CalciumCalcium | +1132.3% |
| Contains more PotassiumPotassium | +89% |
| Contains more ZincZinc | +20.2% |
| Contains more PhosphorusPhosphorus | +271.2% |
| Contains less SodiumSodium | -47.1% |
| Contains more SeleniumSelenium | +824.6% |
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 B1Vitamin B1 | +153.8% |
| Contains more Vitamin B2Vitamin B2 | +17.2% |
| Contains more FolateFolate | +370% |
| Contains more Vitamin AVitamin A | +966.7% |
| Contains more Vitamin EVitamin E | +183.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +83.5% |
| Contains more Vitamin B5Vitamin B5 | +68.5% |
| Contains more Vitamin B6Vitamin B6 | +227.5% |
| Contains more Vitamin B12Vitamin B12 | +9833.3% |
| Contains more CholineCholine | +424.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.09µg | 8.94µg | 369% |
| Selenium | 5.7µg | 52.7µg | 85% |
| Phosphorus | 132mg | 490mg | 51% |
| Cholesterol | 2mg | 142mg | 47% |
| Protein | 6.6g | 24.62g | 36% |
| Calcium | 31mg | 382mg | 35% |
| Copper | 0.463mg | 0.186mg | 31% |
| Manganese | 0.696mg | 0.108mg | 26% |
| Carbs | 72.7g | 0g | 24% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Vitamin B3 | 2.858mg | 5.245mg | 15% |
| Iron | 4.01mg | 2.92mg | 14% |
| Fiber | 3.4g | 0g | 14% |
| Sodium | 580mg | 307mg | 12% |
| Saturated fat | 4.241g | 1.528g | 12% |
| Calories | 433kcal | 208kcal | 11% |
| Choline | 14.3mg | 75mg | 11% |
| Vitamin B1 | 0.203mg | 0.08mg | 10% |
| Folate | 47µg | 10µg | 9% |
| Vitamin E | 0.72mg | 2.04mg | 9% |
| Vitamin B6 | 0.051mg | 0.167mg | 9% |
| Polyunsaturated fat | 4.153g | 5.148g | 7% |
| Potassium | 210mg | 397mg | 6% |
| Vitamin B5 | 0.381mg | 0.642mg | 5% |
| Fats | 14.2g | 11.45g | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin B2 | 0.266mg | 0.227mg | 3% |
| Magnesium | 53mg | 39mg | 3% |
| Vitamin A | 3µg | 32µg | 3% |
| Zinc | 1.09mg | 1.31mg | 2% |
| Monounsaturated fat | 4.865g | 3.869g | 2% |
| Net carbs | 69.3g | 0g | N/A |
| Sugar | 37.43g | 0g | N/A |
| Vitamin K | 2.4µg | 2.6µg | 0% |
| Tryptophan | 0.096mg | 0.276mg | 0% |
| Threonine | 0.22mg | 1.079mg | 0% |
| Isoleucine | 0.261mg | 1.134mg | 0% |
| Leucine | 0.447mg | 2.001mg | 0% |
| Lysine | 0.281mg | 2.26mg | 0% |
| Methionine | 0.105mg | 0.729mg | 0% |
| Phenylalanine | 0.308mg | 0.961mg | 0% |
| Valine | 0.323mg | 1.268mg | 0% |
| Histidine | 0.128mg | 0.725mg | 0% |
| Omega-3 - EPA | 0.003g | 0.473g | N/A |
| Omega-3 - DHA | 0.002g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +24% |
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +273% |
| Contains more WaterWater | +1224.7% |
| Contains more OtherOther | +116% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +25.7% |
| Contains less Sat. FatSaturated fat | -64% |
| Contains more Poly. FatPolyunsaturated fat | +24% |
