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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
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
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
76%
Minerals Daily Need Coverage Score
65%
49%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 21mg)
Which food contains less Sodium?
Wafer contains less Sodium (difference - 92mg)
Which food is cheaper?
Wafer is cheaper (difference - $14)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Smoked salmon is lower in Sugar (difference - 37.43g)
Which food is lower in Saturated fat?
Smoked salmon is lower in Saturated fat (difference - 3.312g)
Which food is lower in glycemic index?
Smoked salmon is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Smoked salmon is relatively richer in vitamins