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Wafer vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between wafer and sardine

  • Wafer is higher in copper, manganese, and iron, yet sardine is higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, and vitamin B3.
  • Sardine covers your daily vitamin B12 needs 369% more than wafer.
  • Wafer contains 6 times more manganese than sardine. While wafer contains 0.696mg of manganese, sardine contains only 0.108mg.
  • The amount of cholesterol in wafer is lower.
  • The glycemic index of sardine is lower.

Food varieties used in this article are Cookies, chocolate wafers and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Wafer vs Sardine 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
4
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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.
Wafer
3
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
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
Wafer
1
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Mono. FatMonounsaturated fat +25.7%
Contains less Sat. FatSaturated fat -64%
Contains more Poly. FatPolyunsaturated fat +24%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Sardine
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wafer Sardine 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Wafer
119%
Sardine
Minerals Daily Need Coverage Score
65%
Wafer
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 140mg)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $7)
Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 273mg)
Which food is lower in Saturated fat?
Sardine
Sardine is lower in Saturated fat (difference - 2.713g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is richer in minerals?
?
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.