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Wafer vs. Shark raw — In-Depth Nutrition Comparison

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Important differences between wafer and shark raw

  • Wafer has more copper, iron, manganese, and vitamin B2; however, shark raw has more vitamin B12, selenium, and vitamin B6.
  • Shark raw's daily need coverage for vitamin B12 is 58% more.
  • Wafer has 46 times more manganese than shark raw. Wafer has 0.696mg of manganese, while shark raw has 0.015mg.
  • Shark raw is lower in sodium.
  • Wafer has a higher glycemic index than shark raw.

The food varieties used in the comparison are Cookies, chocolate wafers and Fish, shark, mixed species, raw.

Infographic

Wafer vs Shark 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
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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more PotassiumPotassium +31.3%
Contains more IronIron +377.4%
Contains more CopperCopper +1303%
Contains more ZincZinc +153.5%
Contains more ManganeseManganese +4540%
Contains more PhosphorusPhosphorus +59.1%
Contains less SodiumSodium -86.4%
Contains more SeleniumSelenium +540.4%
~equal in Magnesium ~49mg
~equal in Calcium ~34mg

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
4
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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin B1Vitamin B1 +383.3%
Contains more Vitamin B2Vitamin B2 +329%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +1466.7%
Contains more Vitamin AVitamin A +2233.3%
Contains more Vitamin EVitamin E +38.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +82.4%
Contains more Vitamin B6Vitamin B6 +684.3%
Contains more Vitamin B12Vitamin B12 +1555.6%
Contains more CholineCholine +354.5%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~2.938mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more FatsFats +214.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +115.1%
Contains more ProteinProtein +217.9%
Contains more WaterWater +1535.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains more Mono. FatMonounsaturated fat +169.1%
Contains more Poly. FatPolyunsaturated fat +247.5%
Contains less Sat. FatSaturated fat -78.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Shark raw DV% diff.
Vitamin B12 0.09µg 1.49µg 58%
Selenium 5.7µg 36.5µg 56%
Copper 0.463mg 0.033mg 48%
Iron 4.01mg 0.84mg 40%
Manganese 0.696mg 0.015mg 30%
Protein 6.6g 20.98g 29%
Vitamin B6 0.051mg 0.4mg 27%
Carbs 72.7g 0g 24%
Sodium 580mg 79mg 22%
Polyunsaturated fat 4.153g 1.195g 20%
Vitamin B2 0.266mg 0.062mg 16%
Cholesterol 2mg 51mg 16%
Saturated fat 4.241g 0.925g 15%
Calories 433kcal 130kcal 15%
Fats 14.2g 4.51g 15%
Fiber 3.4g 0g 14%
Vitamin B1 0.203mg 0.042mg 13%
Phosphorus 132mg 210mg 11%
Folate 47µg 3µg 11%
Choline 14.3mg 65mg 9%
Monounsaturated fat 4.865g 1.808g 8%
Vitamin A 3µg 70µg 7%
Vitamin B5 0.381mg 0.695mg 6%
Zinc 1.09mg 0.43mg 6%
Caffeine 10mg 0mg 3%
Vitamin D 0IU 24IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin K 2.4µg 0.1µg 2%
Vitamin E 0.72mg 1mg 2%
Vitamin B3 2.858mg 2.938mg 1%
Magnesium 53mg 49mg 1%
Potassium 210mg 160mg 1%
Net carbs 69.3g 0g N/A
Calcium 31mg 34mg 0%
Sugar 37.43g 0g N/A
Tryptophan 0.096mg 0.235mg 0%
Threonine 0.22mg 0.92mg 0%
Isoleucine 0.261mg 0.967mg 0%
Leucine 0.447mg 1.705mg 0%
Lysine 0.281mg 1.926mg 0%
Methionine 0.105mg 0.621mg 0%
Phenylalanine 0.308mg 0.819mg 0%
Valine 0.323mg 1.081mg 0%
Histidine 0.128mg 0.618mg 0%
Omega-3 - EPA 0.003g 0.316g N/A
Omega-3 - DHA 0.002g 0.527g N/A
Omega-3 - DPA 0g 0.109g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Shark 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
38%
Shark raw
Minerals Daily Need Coverage Score
65%
Wafer
41%
Shark raw

Comparison summary

Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 49mg)
Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Shark raw
Shark raw contains less Sodium (difference - 501mg)
Which food is lower in Saturated fat?
Shark raw
Shark raw is lower in Saturated fat (difference - 3.316g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Shark raw
Shark raw is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.