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% |
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% |
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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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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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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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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%
72%
Minerals Daily Need Coverage Score
65%
64%
Comparison summary
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 76mg)
Which food is lower in Sugar?
Swordfish is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 483mg)
Which food is lower in Saturated fat?
Swordfish is lower in Saturated fat (difference - 2.33g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)