Wafer vs. Fish sandwich — In-Depth Nutrition Comparison

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Important differences between wafer and fish sandwiches

Wafer has more copper, iron, manganese, carbs, vitamin B2, and fiber; however, fish sandwiches have more vitamin B12 and selenium.
Wafer's daily need coverage for copper is 43% more.
Wafer has 3 times more fiber than fish sandwiches. Wafer has 3.4g of fiber, while fish sandwiches have 1g.
Fish sandwiches are lower in saturated fat.

The food varieties used in the comparison are Cookies, chocolate wafers and Fast foods, fish sandwich, with tartar sauce.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wafer

Fish sandwich

Contains more MagnesiumMagnesium	+112%
Contains more IronIron	+167.3%
Contains more CopperCopper	+517.3%
Contains more ZincZinc	+122.4%
Contains more PhosphorusPhosphorus	+13.8%
Contains more ManganeseManganese	+163.6%

Contains more CalciumCalcium	+19.4%
Contains more SeleniumSelenium	+215.8%

~equal in Potassium ~206mg

~equal in Sodium ~602mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wafer

Fish sandwich

Contains more Vitamin EVitamin E	+30.9%
Contains more Vitamin B2Vitamin B2	+90%
Contains more Vitamin B3Vitamin B3	+32.9%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+100%
Contains more Vitamin B6Vitamin B6	+37.3%
Contains more Vitamin B12Vitamin B12	+655.6%
Contains more Vitamin KVitamin K	+466.7%

~equal in Vitamin B1 ~0.21mg

~equal in Vitamin B5 ~0.37mg

~equal in Folate ~46µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.463mg	0.075mg	43%
Omega-6 (Linoleic acid)		5.561g	33%
Iron	4.01mg	1.5mg	31%
Omega-3 (ALA)		0.489g	31%
Vitamin B12	0.09µg	0.68µg	25%
Selenium	5.7µg	18µg	22%
Manganese	0.696mg	0.264mg	19%
Carbs	72.7g	26.69g	15%
Polyunsaturated fat	4.153g	6.257g	14%
Cholesterol	2mg	35mg	11%
Fiber	3.4g	1g	10%
Vitamin B2	0.266mg	0.14mg	10%
Saturated fat	4.241g	1.949g	10%
Calories	433kcal	257kcal	9%
Vitamin K	2.4µg	13.6µg	9%
Protein	6.6g	10.29g	7%
Magnesium	53mg	25mg	7%
Monounsaturated fat	4.865g	2.595g	6%
Zinc	1.09mg	0.49mg	5%
Vitamin B3	2.858mg	2.15mg	4%
Fats	14.2g	12.45g	3%
Choline	14.3mg	28.9mg	3%
Caffeine	10mg	0mg	3%
Vitamin C	0mg	1.8mg	2%
Phosphorus	132mg	116mg	2%
Fructose		1.47g	2%
Vitamin D*	0 IU	9 IU	1%
Vitamin D	0µg	0.2µg	1%
Calcium	31mg	37mg	1%
Sodium	580mg	602mg	1%
Vitamin E	0.72mg	0.55mg	1%
Vitamin B1	0.203mg	0.21mg	1%
Vitamin B6	0.051mg	0.07mg	1%
Protein per 100 calories	1.5g	4g	N/A
Calories per 10 g protein	656kcal	250kcal	N/A
Weight per 100 calories	23g	39g	N/A
Unsaturated / Saturated Fat ratio	2.1	4.5	N/A
Net carbs	69.3g	25.69g	N/A
Potassium	210mg	206mg	0%
Sugar	37.43g	3.53g	N/A
Vitamin A	3µg	6µg	0%
Vitamin B5	0.381mg	0.37mg	0%
Folate	47µg	46µg	0%
Trans fat		0.08g	N/A
Tryptophan	0.096mg		0%
Threonine	0.22mg		0%
Isoleucine	0.261mg		0%
Leucine	0.447mg		0%
Lysine	0.281mg		0%
Methionine	0.105mg		0%
Phenylalanine	0.308mg		0%
Valine	0.323mg		0%
Histidine	0.128mg		0%
Omega-3 (EPA)	0.003g	0.029g	N/A
Omega-3 (DHA)	0.002g	0.064g	N/A
Omega-3 (DPA)	0g	0.003g	N/A
Omega-3 (Eicosatrienoic acid)		0.001g	N/A
Omega-6 (Gamma-linolenic acid)		0.023g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)		0.002g	N/A
Omega-6 (Eicosadienoic acid)		0.005g	N/A