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  6. Wafer vs. Smoked salmon

Wafer vs. Smoked salmon — In-Depth Nutrition Comparison

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The main differences between wafer and smoked salmon

  • Wafer is richer in iron, manganese, copper, vitamin B1, and fiber, yet smoked salmon is richer in vitamin B12, vitamin D, selenium, and vitamin B6.
  • Daily need coverage for vitamin B12 for smoked salmon is 132% higher.
  • Smoked salmon contains less saturated fat.
  • Smoked salmon has a lower glycemic index than wafer.

Food types used in this article are Cookies, chocolate wafers and Fish, salmon, chinook, smoked.

Infographic

Wafer vs Smoked salmon 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
8
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +194.4%
Contains more CalciumCalcium +181.8%
Contains more PotassiumPotassium +20%
Contains more IronIron +371.8%
Contains more CopperCopper +101.3%
Contains more ZincZinc +251.6%
Contains less SodiumSodium -13.7%
Contains more ManganeseManganese +3994.1%
Contains more PhosphorusPhosphorus +24.2%
Contains more SeleniumSelenium +468.4%

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
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +782.6%
Contains more Vitamin B2Vitamin B2 +163.4%
Contains more Vitamin KVitamin K +2300%
Contains more FolateFolate +2250%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +65.2%
Contains more Vitamin B5Vitamin B5 +128.3%
Contains more Vitamin B6Vitamin B6 +445.1%
Contains more Vitamin B12Vitamin B12 +3522.2%
Contains more CholineCholine +522.4%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wafer Smoked salmon DV% diff.
Vitamin B12 0.09µg 3.26µg 132%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Selenium 5.7µg 32.4µg 49%
Iron 4.01mg 0.85mg 40%
Manganese 0.696mg 0.017mg 30%
Copper 0.463mg 0.23mg 26%
Carbs 72.7g 0g 24%
Protein 6.6g 18.28g 23%
Polyunsaturated fat 4.153g 0.995g 21%
Vitamin B6 0.051mg 0.278mg 17%
Calories 433kcal 117kcal 16%
Saturated fat 4.241g 0.929g 15%
Vitamin B1 0.203mg 0.023mg 15%
Fats 14.2g 4.32g 15%
Choline 14.3mg 89mg 14%
Fiber 3.4g 0g 14%
Vitamin B2 0.266mg 0.101mg 13%
Vitamin B3 2.858mg 4.72mg 12%
Folate 47µg 2µg 11%
Vitamin B5 0.381mg 0.87mg 10%
Magnesium 53mg 18mg 8%
Monounsaturated fat 4.865g 2.023g 7%
Cholesterol 2mg 23mg 7%
Zinc 1.09mg 0.31mg 7%
Phosphorus 132mg 164mg 5%
Vitamin E 0.72mg 1.35mg 4%
Sodium 580mg 672mg 4%
Caffeine 10mg 0mg 3%
Vitamin A 3µg 26µg 3%
Calcium 31mg 11mg 2%
Vitamin K 2.4µg 0.1µg 2%
Potassium 210mg 175mg 1%
Net carbs 69.3g 0g N/A
Sugar 37.43g 0g N/A
Tryptophan 0.096mg 0.205mg 0%
Threonine 0.22mg 0.801mg 0%
Isoleucine 0.261mg 0.842mg 0%
Leucine 0.447mg 1.486mg 0%
Lysine 0.281mg 1.679mg 0%
Methionine 0.105mg 0.541mg 0%
Phenylalanine 0.308mg 0.714mg 0%
Valine 0.323mg 0.942mg 0%
Histidine 0.128mg 0.538mg 0%
Omega-3 - EPA 0.003g 0.183g N/A
Omega-3 - DHA 0.002g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +228.7%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +177%
Contains more WaterWater +1500%
Contains more OtherOther +170%

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% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +140.5%
Contains more Poly. FatPolyunsaturated fat +317.4%
Contains less Sat. FatSaturated fat -78.1%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.