Wafer vs. Tuna salad — In-Depth Nutrition Comparison
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A recap on differences between wafer and tuna salad
- Wafer is higher in iron, copper, manganese, vitamin B2, vitamin B1, and fiber, yet tuna salad is higher in selenium, vitamin B1,2 and vitamin B3.
- Tuna salad covers your daily selenium needs 65% more than wafer.
- The amount of saturated fat in tuna salad is lower.
Food varieties used in this article are Cookies, chocolate wafers and Fish, tuna salad.
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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 | +178.9% |
| Contains more CalciumCalcium | +82.4% |
| Contains more PotassiumPotassium | +18% |
| Contains more IronIron | +301% |
| Contains more CopperCopper | +219.3% |
| Contains more ZincZinc | +94.6% |
| Contains more ManganeseManganese | +1640% |
| Contains more PhosphorusPhosphorus | +34.8% |
| Contains less SodiumSodium | -30.7% |
| Contains more SeleniumSelenium | +622.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +554.8% |
| Contains more Vitamin B2Vitamin B2 | +280% |
| Contains more Vitamin B5Vitamin B5 | +46.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +487.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +700% |
| Contains more Vitamin B3Vitamin B3 | +134.4% |
| Contains more Vitamin B6Vitamin B6 | +58.8% |
| Contains more Vitamin B12Vitamin B12 | +1233.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
16.04 g
Fats:
9.26 g
Carbs:
9.41 g
Water:
63.16 g
Other:
2.13 g
| Contains more FatsFats | +53.3% |
| Contains more CarbsCarbs | +672.6% |
| Contains more ProteinProtein | +143% |
| Contains more WaterWater | +1303.6% |
~equal in
Other
~2.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
1.544 g
Monounsaturated fat:
Mono. Fat
2.887 g
Polyunsaturated fat:
Poly. Fat
4.122 g
| Contains more Mono. FatMonounsaturated fat | +68.5% |
| Contains less Sat. FatSaturated fat | -63.6% |
~equal in
Polyunsaturated fat
~4.122g
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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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 5.7µg | 41.2µg | 65% |
| Vitamin B12 | 0.09µg | 1.2µg | 46% |
| Iron | 4.01mg | 1mg | 38% |
| Copper | 0.463mg | 0.145mg | 35% |
| Manganese | 0.696mg | 0.04mg | 29% |
| Vitamin B3 | 2.858mg | 6.7mg | 24% |
| Carbs | 72.7g | 9.41g | 21% |
| Protein | 6.6g | 16.04g | 19% |
| Vitamin B2 | 0.266mg | 0.07mg | 15% |
| Fiber | 3.4g | 0g | 14% |
| Vitamin B1 | 0.203mg | 0.031mg | 14% |
| Saturated fat | 4.241g | 1.544g | 12% |
| Calories | 433kcal | 187kcal | 12% |
| Folate | 47µg | 8µg | 10% |
| Magnesium | 53mg | 19mg | 8% |
| Sodium | 580mg | 402mg | 8% |
| Fats | 14.2g | 9.26g | 8% |
| Phosphorus | 132mg | 178mg | 7% |
| Monounsaturated fat | 4.865g | 2.887g | 5% |
| Vitamin E | 0.72mg | 5% | |
| Zinc | 1.09mg | 0.56mg | 5% |
| Cholesterol | 2mg | 13mg | 4% |
| Caffeine | 10mg | 3% | |
| Choline | 14.3mg | 3% | |
| Vitamin B5 | 0.381mg | 0.26mg | 2% |
| Vitamin B6 | 0.051mg | 0.081mg | 2% |
| Vitamin C | 0mg | 2.2mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Vitamin A | 3µg | 24µg | 2% |
| Calcium | 31mg | 17mg | 1% |
| Potassium | 210mg | 178mg | 1% |
| Net carbs | 69.3g | 9.41g | N/A |
| Sugar | 37.43g | N/A | |
| Polyunsaturated fat | 4.153g | 4.122g | 0% |
| Tryptophan | 0.096mg | 0.18mg | 0% |
| Threonine | 0.22mg | 0.701mg | 0% |
| Isoleucine | 0.261mg | 0.739mg | 0% |
| Leucine | 0.447mg | 1.293mg | 0% |
| Lysine | 0.281mg | 1.457mg | 0% |
| Methionine | 0.105mg | 0.47mg | 0% |
| Phenylalanine | 0.308mg | 0.626mg | 0% |
| Valine | 0.323mg | 0.824mg | 0% |
| Histidine | 0.128mg | 0.467mg | 0% |
| Omega-3 - EPA | 0.003g | 0.014g | N/A |
| Omega-3 - DHA | 0.002g | 0.055g | 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%
27%
Minerals Daily Need Coverage Score
65%
49%
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 - 11mg)
Which food is lower in Sugar?
Tuna salad is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Tuna salad contains less Sodium (difference - 178mg)
Which food is lower in Saturated fat?
Tuna salad is lower in Saturated fat (difference - 2.697g)
Which food is lower in glycemic index?
Tuna salad is lower in glycemic index (difference - 61)
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.