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  6. Wafer vs. Squid

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, Vitamin A RAE, and Zinc.
  • Squid's daily need coverage for Vitamin B12 is 221% higher.
  • Squid has 3 times less Manganese than Wafer. Wafer has 0.696mg of Manganese, while Squid has 0.209mg.
  • Wafer is lower in Cholesterol.

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
Wafer
2
:
8
Squid
Squid
Contains less Sodium -22%
Contains more Manganese +233%
Contains more Calcium +480.6%
Contains more Iron +170.3%
Contains more Magnesium +13.2%
Contains more Phosphorus +339.4%
Contains more Potassium +203.3%
Contains more Zinc +217.4%
Contains more Copper +115.6%
Contains more Selenium +1471.9%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Squid
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -22%
Contains more Manganese +233%
Contains more Calcium +480.6%
Contains more Iron +170.3%
Contains more Magnesium +13.2%
Contains more Phosphorus +339.4%
Contains more Potassium +203.3%
Contains more Zinc +217.4%
Contains more Copper +115.6%
Contains more Selenium +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
Wafer
6
:
6
Squid
Squid
Contains more Vitamin B1 +1094.1%
Contains more Vitamin B3 +30.6%
Contains more Folate +95.8%
Contains more Vitamin A +6650%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +550%
Contains more Vitamin B5 +136.2%
Contains more Vitamin B6 +429.4%
Contains more Vitamin B12 +5900%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Squid
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin B1 +1094.1%
Contains more Vitamin B3 +30.6%
Contains more Folate +95.8%
Contains more Vitamin A +6650%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +550%
Contains more Vitamin B5 +136.2%
Contains more Vitamin B6 +429.4%
Contains more Vitamin B12 +5900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
:
3
Squid
Squid
Contains more Fats +914.3%
Contains more Carbs +4332.9%
Contains more Protein +392.1%
Contains more Water +1258.2%
Contains more Other +68%
Wafer
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
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 Fats +914.3%
Contains more Carbs +4332.9%
Contains more Protein +392.1%
Contains more Water +1258.2%
Contains more Other +68%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Squid
Squid
Contains more Monounsaturated Fat +2903.1%
Contains more Polyunsaturated fat +1449.6%
Contains less Saturated Fat -94.4%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Squid
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains more Monounsaturated Fat +2903.1%
Contains more Polyunsaturated fat +1449.6%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 69.3g 1.64g Wafer
Protein 6.6g 32.48g Squid
Fats 14.2g 1.4g Wafer
Carbs 72.7g 1.64g Wafer
Calories 433kcal 158kcal Wafer
Sugar 37.43g Squid
Fiber 3.4g 0g Wafer
Calcium 31mg 180mg Squid
Iron 4.01mg 10.84mg Squid
Magnesium 53mg 60mg Squid
Phosphorus 132mg 580mg Squid
Potassium 210mg 637mg Squid
Sodium 580mg 744mg Wafer
Zinc 1.09mg 3.46mg Squid
Copper 0.463mg 0.998mg Squid
Manganese 0.696mg 0.209mg Wafer
Selenium 5.7µg 89.6µg Squid
Vitamin A 10IU 675IU Squid
Vitamin A RAE 3µg 203µg Squid
Vitamin E 0.72mg Wafer
Vitamin C 0mg 8.5mg Squid
Vitamin B1 0.203mg 0.017mg Wafer
Vitamin B2 0.266mg 1.729mg Squid
Vitamin B3 2.858mg 2.189mg Wafer
Vitamin B5 0.381mg 0.9mg Squid
Vitamin B6 0.051mg 0.27mg Squid
Folate 47µg 24µg Wafer
Vitamin B12 0.09µg 5.4µg Squid
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg 0.364mg Squid
Threonine 0.22mg 1.398mg Squid
Isoleucine 0.261mg 1.414mg Squid
Leucine 0.447mg 2.287mg Squid
Lysine 0.281mg 2.427mg Squid
Methionine 0.105mg 0.733mg Squid
Phenylalanine 0.308mg 1.164mg Squid
Valine 0.323mg 1.419mg Squid
Histidine 0.128mg 0.624mg Squid
Cholesterol 2mg 224mg Wafer
Saturated Fat 4.241g 0.236g Squid
Omega-3 - DHA 0.002g 0.132g Squid
Omega-3 - EPA 0.003g 0.078g Squid
Omega-3 - DPA 0g 0.012g Squid
Monounsaturated Fat 4.865g 0.162g Wafer
Polyunsaturated fat 4.153g 0.268g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Squid
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
Wafer
110%
Squid
Minerals Daily Need Coverage Score
65%
Wafer
185%
Squid

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 164mg)
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 222mg)
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.