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Wafer vs. Squid — In-Depth Nutrition Comparison

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What are the main differences between wafer and squid?

  • Wafer is richer in manganese, while squid is higher in vitamin B12, selenium, vitamin B2, iron, phosphorus, copper, and zinc.
  • Squid's daily need coverage for vitamin B12 is 221% higher.
  • Squid has 18 times less saturated fat than wafer. Wafer has 4.241g of saturated fat, while squid has 0.236g.

We used Cookies, chocolate wafers and Mollusks, cuttlefish, mixed species, cooked, moist heat types in this comparison.

Infographic

Wafer vs Squid 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
2
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%
Squid
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains less SodiumSodium -22%
Contains more ManganeseManganese +233%
Contains more MagnesiumMagnesium +13.2%
Contains more CalciumCalcium +480.6%
Contains more PotassiumPotassium +203.3%
Contains more IronIron +170.3%
Contains more CopperCopper +115.6%
Contains more ZincZinc +217.4%
Contains more PhosphorusPhosphorus +339.4%
Contains more SeleniumSelenium +1471.9%

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
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%
Squid
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1094.1%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +95.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6666.7%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B5Vitamin B5 +136.2%
Contains more Vitamin B6Vitamin B6 +429.4%
Contains more Vitamin B12Vitamin B12 +5900%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Squid
3
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +914.3%
Contains more CarbsCarbs +4332.9%
Contains more ProteinProtein +392.1%
Contains more WaterWater +1258.2%
Contains more OtherOther +68%

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
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +2903.1%
Contains more Poly. FatPolyunsaturated fat +1449.6%
Contains less Sat. FatSaturated fat -94.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Squid DV% diff.
Vitamin B12 0.09µg 5.4µg 221%
Selenium 5.7µg 89.6µg 153%
Vitamin B2 0.266mg 1.729mg 113%
Iron 4.01mg 10.84mg 85%
Cholesterol 2mg 224mg 74%
Phosphorus 132mg 580mg 64%
Copper 0.463mg 0.998mg 59%
Protein 6.6g 32.48g 52%
Polyunsaturated fat 4.153g 0.268g 26%
Carbs 72.7g 1.64g 24%
Vitamin A 3µg 203µg 22%
Zinc 1.09mg 3.46mg 22%
Manganese 0.696mg 0.209mg 21%
Fats 14.2g 1.4g 20%
Saturated fat 4.241g 0.236g 18%
Vitamin B6 0.051mg 0.27mg 17%
Vitamin B1 0.203mg 0.017mg 16%
Calcium 31mg 180mg 15%
Calories 433kcal 158kcal 14%
Fiber 3.4g 0g 14%
Potassium 210mg 637mg 13%
Monounsaturated fat 4.865g 0.162g 12%
Vitamin B5 0.381mg 0.9mg 10%
Vitamin C 0mg 8.5mg 9%
Sodium 580mg 744mg 7%
Folate 47µg 24µg 6%
Vitamin E 0.72mg 5%
Vitamin B3 2.858mg 2.189mg 4%
Caffeine 10mg 3%
Choline 14.3mg 3%
Vitamin K 2.4µg 2%
Magnesium 53mg 60mg 2%
Net carbs 69.3g 1.64g N/A
Sugar 37.43g N/A
Tryptophan 0.096mg 0.364mg 0%
Threonine 0.22mg 1.398mg 0%
Isoleucine 0.261mg 1.414mg 0%
Leucine 0.447mg 2.287mg 0%
Lysine 0.281mg 2.427mg 0%
Methionine 0.105mg 0.733mg 0%
Phenylalanine 0.308mg 1.164mg 0%
Valine 0.323mg 1.419mg 0%
Histidine 0.128mg 0.624mg 0%
Omega-3 - EPA 0.003g 0.078g N/A
Omega-3 - DHA 0.002g 0.132g N/A
Omega-3 - DPA 0g 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Squid
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Wafer
104%
Squid
Minerals Daily Need Coverage Score
65%
Wafer
185%
Squid

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 222mg)
Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 164mg)
Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 37.43g)
Which food is lower in Saturated fat?
Squid
Squid is lower in Saturated fat (difference - 4.005g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 61)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.