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  6. Wafer vs. Shark raw

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
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
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

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

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
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
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%

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.