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  6. Wafer vs. Tuna salad

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.

Infographic

Wafer vs Tuna salad 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
7
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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
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.
Wafer
Wafer
7
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
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%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wafer Tuna salad 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

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
16% 9% 9% 63% 2%
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
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
18% 34% 48%
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

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.