Wafer vs. Swordfish — In-Depth Nutrition Comparison
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How are wafer and swordfish different?
- Wafer is richer in copper, iron, and manganese, while swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B6, vitamin B3, and phosphorus.
- Swordfish covers your daily need for selenium, 114% more than wafer.
- Wafer contains 54 times more manganese than swordfish. Wafer contains 0.696mg of manganese, while swordfish contains 0.013mg.
- Wafer is lower in cholesterol.
- Wafer has a higher glycemic index (61) than swordfish (0).
Cookies, chocolate wafers and Fish, swordfish, cooked, dry heat types were used in this article.
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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 | +51.4% |
| Contains more CalciumCalcium | +416.7% |
| Contains more IronIron | +791.1% |
| Contains more CopperCopper | +906.5% |
| Contains more ZincZinc | +39.7% |
| Contains more ManganeseManganese | +5253.8% |
| Contains more PotassiumPotassium | +137.6% |
| Contains more PhosphorusPhosphorus | +130.3% |
| Contains less SodiumSodium | -83.3% |
| Contains more SeleniumSelenium | +1101.8% |
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 | +128.1% |
| Contains more Vitamin B2Vitamin B2 | +322.2% |
| Contains more Vitamin KVitamin K | +2300% |
| Contains more FolateFolate | +2250% |
| Contains more Vitamin AVitamin A | +1333.3% |
| Contains more Vitamin EVitamin E | +234.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +223.8% |
| Contains more Vitamin B6Vitamin B6 | +1105.9% |
| Contains more Vitamin B12Vitamin B12 | +1700% |
| Contains more CholineCholine | +442% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 5.7µg | 68.5µg | 114% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin B12 | 0.09µg | 1.62µg | 64% |
| Copper | 0.463mg | 0.046mg | 46% |
| Iron | 4.01mg | 0.45mg | 45% |
| Vitamin B6 | 0.051mg | 0.615mg | 43% |
| Vitamin B3 | 2.858mg | 9.254mg | 40% |
| Protein | 6.6g | 23.45g | 34% |
| Manganese | 0.696mg | 0.013mg | 30% |
| Cholesterol | 2mg | 78mg | 25% |
| Phosphorus | 132mg | 304mg | 25% |
| Carbs | 72.7g | 0g | 24% |
| Sodium | 580mg | 97mg | 21% |
| Polyunsaturated fat | 4.153g | 1.368g | 19% |
| Vitamin B2 | 0.266mg | 0.063mg | 16% |
| Fiber | 3.4g | 0g | 14% |
| Calories | 433kcal | 172kcal | 13% |
| Vitamin E | 0.72mg | 2.41mg | 11% |
| Folate | 47µg | 2µg | 11% |
| Saturated fat | 4.241g | 1.911g | 11% |
| Choline | 14.3mg | 77.5mg | 11% |
| Fats | 14.2g | 7.93g | 10% |
| Vitamin B1 | 0.203mg | 0.089mg | 10% |
| Potassium | 210mg | 499mg | 9% |
| Vitamin A | 3µg | 43µg | 4% |
| Magnesium | 53mg | 35mg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Monounsaturated fat | 4.865g | 3.544g | 3% |
| Zinc | 1.09mg | 0.78mg | 3% |
| Calcium | 31mg | 6mg | 3% |
| Vitamin K | 2.4µg | 0.1µg | 2% |
| Vitamin B5 | 0.381mg | 0.417mg | 1% |
| Net carbs | 69.3g | 0g | N/A |
| Sugar | 37.43g | 0g | N/A |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.096mg | 0.265mg | 0% |
| Threonine | 0.22mg | 1.035mg | 0% |
| Isoleucine | 0.261mg | 1.088mg | 0% |
| Leucine | 0.447mg | 1.919mg | 0% |
| Lysine | 0.281mg | 2.168mg | 0% |
| Methionine | 0.105mg | 0.699mg | 0% |
| Phenylalanine | 0.308mg | 0.922mg | 0% |
| Valine | 0.323mg | 1.216mg | 0% |
| Histidine | 0.128mg | 0.695mg | 0% |
| Omega-3 - EPA | 0.003g | 0.127g | N/A |
| Omega-3 - DHA | 0.002g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +79.1% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +455.6% |
| Contains more ProteinProtein | +255.3% |
| Contains more WaterWater | +1416.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +37.3% |
| Contains more Poly. FatPolyunsaturated fat | +203.6% |
| Contains less Sat. FatSaturated fat | -54.9% |
