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  6. Wafer vs. Lobster Raw

Wafer vs. Lobster Raw — In-Depth Nutrition Comparison

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The main differences between wafer and lobster Raw

  • Wafer is richer in iron, manganese, and vitamin B2, yet lobster Raw is richer in selenium, copper, vitamin B12, zinc, and vitamin B5.
  • Daily need coverage for selenium for lobster Raw is 105% higher.
  • Wafer contains 23 times more saturated fat than lobster Raw. Wafer contains 4.241g of saturated fat, while lobster Raw contains 0.181g.
  • Lobster Raw has a lower glycemic index than wafer.

Food types used in this article are Cookies, chocolate wafers and Crustaceans, lobster, northern, raw.

Infographic

Wafer vs Lobster 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
3
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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more MagnesiumMagnesium +39.5%
Contains more IronIron +1442.3%
Contains more ManganeseManganese +1142.9%
Contains more CalciumCalcium +171%
Contains more CopperCopper +191.4%
Contains more ZincZinc +223.9%
Contains more PhosphorusPhosphorus +22%
Contains less SodiumSodium -27.1%
Contains more SeleniumSelenium +1015.8%
~equal in Potassium ~200mg

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +915%
Contains more Vitamin B2Vitamin B2 +1800%
Contains more Vitamin B3Vitamin B3 +79.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +370%
Contains more Vitamin EVitamin E +20.8%
Contains more Vitamin B5Vitamin B5 +280.3%
Contains more Vitamin B6Vitamin B6 +103.9%
Contains more Vitamin B12Vitamin B12 +1288.9%
Contains more CholineCholine +391.6%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Wafer Lobster Raw DV% diff.
Selenium 5.7µg 63.6µg 105%
Copper 0.463mg 1.349mg 98%
Vitamin B12 0.09µg 1.25µg 48%
Iron 4.01mg 0.26mg 47%
Cholesterol 2mg 127mg 42%
Manganese 0.696mg 0.056mg 28%
Polyunsaturated fat 4.153g 0.296g 26%
Carbs 72.7g 0g 24%
Zinc 1.09mg 3.53mg 22%
Vitamin B5 0.381mg 1.449mg 21%
Fats 14.2g 0.75g 21%
Protein 6.6g 16.52g 20%
Vitamin B2 0.266mg 0.014mg 19%
Saturated fat 4.241g 0.181g 18%
Calories 433kcal 77kcal 18%
Vitamin B1 0.203mg 0.02mg 15%
Fiber 3.4g 0g 14%
Monounsaturated fat 4.865g 0.22g 12%
Choline 14.3mg 70.3mg 10%
Folate 47µg 10µg 9%
Vitamin B3 2.858mg 1.591mg 8%
Sodium 580mg 423mg 7%
Calcium 31mg 84mg 5%
Phosphorus 132mg 161mg 4%
Vitamin B6 0.051mg 0.104mg 4%
Magnesium 53mg 38mg 4%
Caffeine 10mg 0mg 3%
Vitamin K 2.4µg 0µg 2%
Vitamin E 0.72mg 0.87mg 1%
Net carbs 69.3g 0g N/A
Vitamin D 0IU 1IU 0%
Potassium 210mg 200mg 0%
Sugar 37.43g 0g N/A
Vitamin A 3µg 1µg 0%
Trans fat 0.011g N/A
Tryptophan 0.096mg 0.215mg 0%
Threonine 0.22mg 0.654mg 0%
Isoleucine 0.261mg 0.723mg 0%
Leucine 0.447mg 1.197mg 0%
Lysine 0.281mg 1.24mg 0%
Methionine 0.105mg 0.413mg 0%
Phenylalanine 0.308mg 0.68mg 0%
Valine 0.323mg 0.741mg 0%
Histidine 0.128mg 0.413mg 0%
Omega-3 - EPA 0.003g 0.102g N/A
Omega-3 - DHA 0.002g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g 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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more FatsFats +1793.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +12.4%
Contains more ProteinProtein +150.3%
Contains more WaterWater +1698.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated fat +2111.4%
Contains more Poly. FatPolyunsaturated fat +1303%
Contains less Sat. FatSaturated fat -95.7%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.