Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Wafer
  5. Compare
  6. Wafer vs. Halibut raw

Wafer vs. Halibut raw — In-Depth Nutrition Comparison

Compare

A recap on differences between wafer and halibut raw

  • Wafer is higher in copper, iron, manganese, and vitamin B2, yet halibut raw is higher in vitamin D, selenium, vitamin B12, and vitamin B6.
  • Halibut raw covers your daily vitamin D needs 183% more than wafer.
  • Wafer contains 58 times more manganese than halibut raw. While wafer contains 0.696mg of manganese, halibut raw contains only 0.012mg.
  • The amount of sodium in halibut raw is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Cookies, chocolate wafers and Fish, halibut, Greenland, raw.

Infographic

Wafer vs Halibut 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +103.8%
Contains more CalciumCalcium +933.3%
Contains more IronIron +507.6%
Contains more CopperCopper +1443.3%
Contains more ZincZinc +172.5%
Contains more ManganeseManganese +5700%
Contains more PotassiumPotassium +27.6%
Contains more PhosphorusPhosphorus +24.2%
Contains less SodiumSodium -86.2%
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
6
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin B1Vitamin B1 +238.3%
Contains more Vitamin B2Vitamin B2 +232.5%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B5Vitamin B5 +52.4%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +4600%
Contains more Vitamin AVitamin A +366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +723.5%
Contains more Vitamin B12Vitamin B12 +1011.1%
Contains more CholineCholine +332.2%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.73mg

All nutrients comparison - raw data values

Nutrient Wafer Halibut raw DV% diff.
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Selenium 5.7µg 36.5µg 56%
Copper 0.463mg 0.03mg 48%
Iron 4.01mg 0.66mg 42%
Vitamin B12 0.09µg 1µg 38%
Manganese 0.696mg 0.012mg 30%
Vitamin B6 0.051mg 0.42mg 28%
Carbs 72.7g 0g 24%
Sodium 580mg 80mg 22%
Polyunsaturated fat 4.153g 1.367g 19%
Protein 6.6g 14.37g 16%
Cholesterol 2mg 46mg 15%
Fiber 3.4g 0g 14%
Vitamin B2 0.266mg 0.08mg 14%
Vitamin B1 0.203mg 0.06mg 12%
Folate 47µg 1µg 12%
Calories 433kcal 186kcal 12%
Choline 14.3mg 61.8mg 9%
Monounsaturated fat 4.865g 8.378g 9%
Vitamin B3 2.858mg 1.5mg 8%
Saturated fat 4.241g 2.419g 8%
Zinc 1.09mg 0.4mg 6%
Magnesium 53mg 26mg 6%
Phosphorus 132mg 164mg 5%
Caffeine 10mg 0mg 3%
Vitamin B5 0.381mg 0.25mg 3%
Calcium 31mg 3mg 3%
Potassium 210mg 268mg 2%
Vitamin K 2.4µg 0.1µg 2%
Vitamin A 3µg 14µg 1%
Fats 14.2g 13.84g 1%
Net carbs 69.3g 0g N/A
Sugar 37.43g 0g N/A
Vitamin E 0.72mg 0.73mg 0%
Tryptophan 0.096mg 0.161mg 0%
Threonine 0.22mg 0.63mg 0%
Isoleucine 0.261mg 0.662mg 0%
Leucine 0.447mg 1.168mg 0%
Lysine 0.281mg 1.32mg 0%
Methionine 0.105mg 0.425mg 0%
Phenylalanine 0.308mg 0.561mg 0%
Valine 0.323mg 0.74mg 0%
Histidine 0.128mg 0.423mg 0%
Omega-3 - EPA 0.003g 0.526g N/A
Omega-3 - DHA 0.002g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +31.6%
Contains more ProteinProtein +117.7%
Contains more WaterWater +1461.6%
~equal in Fats ~13.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains more Poly. FatPolyunsaturated fat +203.8%
Contains less Sat. FatSaturated fat -43%
Contains more Mono. FatMonounsaturated fat +72.2%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.