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  6. Wafer vs. Pacific saury raw

Wafer vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are wafer and pacific saury raw different?

  • Wafer is higher in copper, iron, manganese, vitamin B2, and fiber; however, pacific saury raw is richer in vitamin B12, vitamin D, and phosphorus.
  • Daily need coverage for vitamin B12 for pacific saury raw is 80% higher.
  • Pacific saury raw has less saturated fat.
  • Pacific saury raw has a lower glycemic index (0) than wafer (61).

Cookies, chocolate wafers and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Wafer vs Pacific saury 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
5
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +71%
Contains more IronIron +629.1%
Contains more CopperCopper +807.8%
Contains more ZincZinc +62.7%
Contains more ManganeseManganese +190%
Contains more CalciumCalcium +83.9%
Contains more PotassiumPotassium +23.3%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -93.3%
Contains more SeleniumSelenium +121.1%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin EVitamin E +260%
Contains more Vitamin B1Vitamin B1 +250%
Contains more Vitamin B2Vitamin B2 +322.2%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +213.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +96.9%
Contains more Vitamin B6Vitamin B6 +129.4%
Contains more Vitamin B12Vitamin B12 +2122.2%
Contains more CholineCholine +354.5%

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +1958%
Contains more CarbsCarbs +∞%
Contains more OtherOther +77%
Contains more ProteinProtein +191.8%
Contains more WaterWater +1653.8%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +2998.7%
Contains more Poly. FatPolyunsaturated fat +1955.9%
Contains less Sat. FatSaturated fat -97.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Pacific saury raw DV% diff.
Vitamin B12 0.09µg 2µg 80%
Copper 0.463mg 0.051mg 46%
Iron 4.01mg 0.55mg 43%
Polyunsaturated fat 4.153g 0.202g 26%
Protein 6.6g 19.26g 25%
Carbs 72.7g 0g 24%
Sodium 580mg 39mg 24%
Fats 14.2g 0.69g 21%
Manganese 0.696mg 0.24mg 20%
Saturated fat 4.241g 0.118g 19%
Calories 433kcal 88kcal 17%
Vitamin B2 0.266mg 0.063mg 16%
Fiber 3.4g 0g 14%
Selenium 5.7µg 12.6µg 13%
Phosphorus 132mg 220mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin B1 0.203mg 0.058mg 12%
Monounsaturated fat 4.865g 0.157g 12%
Cholesterol 2mg 39mg 12%
Vitamin D 0IU 99IU 12%
Choline 14.3mg 65mg 9%
Folate 47µg 15µg 8%
Vitamin B5 0.381mg 0.75mg 7%
Magnesium 53mg 31mg 5%
Vitamin B6 0.051mg 0.117mg 5%
Zinc 1.09mg 0.67mg 4%
Vitamin C 0mg 3.8mg 4%
Caffeine 10mg 0mg 3%
Vitamin E 0.72mg 0.2mg 3%
Vitamin B3 2.858mg 2.3mg 3%
Calcium 31mg 57mg 3%
Vitamin A 3µg 21µg 2%
Vitamin K 2.4µg 0.1µg 2%
Potassium 210mg 259mg 1%
Net carbs 69.3g 0g N/A
Sugar 37.43g 0g N/A
Tryptophan 0.096mg 0.216mg 0%
Threonine 0.22mg 0.844mg 0%
Isoleucine 0.261mg 0.887mg 0%
Leucine 0.447mg 1.565mg 0%
Lysine 0.281mg 1.768mg 0%
Methionine 0.105mg 0.57mg 0%
Phenylalanine 0.308mg 0.752mg 0%
Valine 0.323mg 0.992mg 0%
Histidine 0.128mg 0.567mg 0%
Omega-3 - EPA 0.003g 0.033g N/A
Omega-3 - DHA 0.002g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Pacific saury raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
39%
Pacific saury raw
Minerals Daily Need Coverage Score
65%
Wafer
32%
Pacific saury raw

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 37mg)
Which food is lower in Sugar?
Pacific saury raw
Pacific saury raw is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 541mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 4.123g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 61)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.