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  6. Wafer vs. Tuna Bluefin

Wafer vs. Tuna Bluefin — In-Depth Nutrition Comparison

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A recap on differences between wafer and tuna Bluefin

  • Wafer is higher in copper, iron, and manganese, yet tuna Bluefin is higher in vitamin B12, selenium, vitamin A, vitamin B3, vitamin B6, and phosphorus.
  • Tuna Bluefin covers your daily vitamin B12 needs 450% more than wafer.
  • Wafer contains 35 times more manganese than tuna Bluefin. While wafer contains 0.696mg of manganese, tuna Bluefin contains only 0.02mg.
  • The amount of sodium in tuna Bluefin is lower.
  • The glycemic index of tuna Bluefin is lower.

Food varieties used in this article are Cookies, chocolate wafers and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Wafer vs Tuna Bluefin 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
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +210%
Contains more IronIron +206.1%
Contains more CopperCopper +320.9%
Contains more ZincZinc +41.6%
Contains more ManganeseManganese +3380%
Contains more MagnesiumMagnesium +20.8%
Contains more PotassiumPotassium +53.8%
Contains more PhosphorusPhosphorus +147%
Contains less SodiumSodium -91.4%
Contains more SeleniumSelenium +721.1%

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
4
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%
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2250%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +25133.3%
Contains more Vitamin B1Vitamin B1 +36.9%
Contains more Vitamin B2Vitamin B2 +15%
Contains more Vitamin B3Vitamin B3 +268.8%
Contains more Vitamin B5Vitamin B5 +259.6%
Contains more Vitamin B6Vitamin B6 +929.4%
Contains more Vitamin B12Vitamin B12 +11988.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wafer Tuna Bluefin DV% diff.
Vitamin B12 0.09µg 10.88µg 450%
Vitamin A 3µg 757µg 84%
Selenium 5.7µg 46.8µg 75%
Vitamin B3 2.858mg 10.54mg 48%
Protein 6.6g 29.91g 47%
Copper 0.463mg 0.11mg 39%
Vitamin B6 0.051mg 0.525mg 36%
Iron 4.01mg 1.31mg 34%
Manganese 0.696mg 0.02mg 29%
Phosphorus 132mg 326mg 28%
Carbs 72.7g 0g 24%
Sodium 580mg 50mg 23%
Vitamin B5 0.381mg 1.37mg 20%
Cholesterol 2mg 49mg 16%
Polyunsaturated fat 4.153g 1.844g 15%
Fiber 3.4g 0g 14%
Saturated fat 4.241g 1.612g 12%
Calories 433kcal 184kcal 12%
Fats 14.2g 6.28g 12%
Folate 47µg 2µg 11%
Monounsaturated fat 4.865g 2.053g 7%
Vitamin B1 0.203mg 0.278mg 6%
Vitamin E 0.72mg 5%
Potassium 210mg 323mg 3%
Caffeine 10mg 3%
Magnesium 53mg 64mg 3%
Choline 14.3mg 3%
Vitamin B2 0.266mg 0.306mg 3%
Zinc 1.09mg 0.77mg 3%
Vitamin K 2.4µg 2%
Calcium 31mg 10mg 2%
Net carbs 69.3g 0g N/A
Sugar 37.43g N/A
Tryptophan 0.096mg 0.335mg 0%
Threonine 0.22mg 1.311mg 0%
Isoleucine 0.261mg 1.378mg 0%
Leucine 0.447mg 2.431mg 0%
Lysine 0.281mg 2.747mg 0%
Methionine 0.105mg 0.885mg 0%
Phenylalanine 0.308mg 1.168mg 0%
Valine 0.323mg 1.541mg 0%
Histidine 0.128mg 0.88mg 0%
Omega-3 - EPA 0.003g 0.363g N/A
Omega-3 - DHA 0.002g 1.141g N/A
Omega-3 - DPA 0g 0.16g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
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
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more FatsFats +126.1%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +353.2%
Contains more WaterWater +1213.1%
Contains more OtherOther +136%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains more Mono. FatMonounsaturated fat +137%
Contains more Poly. FatPolyunsaturated fat +125.2%
Contains less Sat. FatSaturated fat -62%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.