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Cheese crackers vs. Wafer — In-Depth Nutrition Comparison

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Differences between Cheese crackers and Wafer

  • Cheese crackers have more Vitamin B1, Folate, Vitamin B3, Selenium, Iron, Calcium, Vitamin B12, and Vitamin E , while Wafer have more Copper.
  • Wafer's daily need coverage for Copper is 38% higher.
  • Wafer contains 4 times less Calcium than Cheese crackers. Cheese crackers contain 136mg of Calcium, while Wafer contains 31mg.
  • The amount of Sodium in Wafer is lower.

The food types used in this comparison are Crackers, cheese, regular and Cookies, chocolate wafers.

Infographic

Cheese crackers vs Wafer infographic
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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 Calcium +338.7%
Contains more Iron +21.7%
Contains more Phosphorus +51.5%
Contains more Selenium +136.8%
Contains more Magnesium +112%
Contains more Potassium +34.6%
Contains less Sodium -40.4%
Contains more Copper +270.4%
Contains more Manganese +23.8%
Equal in Zinc - 1.09
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 183% 18% 86% 14% 127% 33% 42% 74% 74%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +338.7%
Contains more Iron +21.7%
Contains more Phosphorus +51.5%
Contains more Selenium +136.8%
Contains more Magnesium +112%
Contains more Potassium +34.6%
Contains less Sodium -40.4%
Contains more Copper +270.4%
Contains more Manganese +23.8%
Equal in Zinc - 1.09

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.
:
0
Wafer
Contains more Vitamin A +1460%
Contains more Vitamin E +204.2%
Contains more Vitamin B1 +176.8%
Contains more Vitamin B2 +27.1%
Contains more Vitamin B3 +113.9%
Contains more Vitamin B5 +23.9%
Contains more Vitamin B6 +233.3%
Contains more Folate +223.4%
Contains more Vitamin B12 +277.8%
Contains more Vitamin K +291.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 44% 0% 0% 141% 78% 115% 29% 40% 114% 43% 24%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +1460%
Contains more Vitamin E +204.2%
Contains more Vitamin B1 +176.8%
Contains more Vitamin B2 +27.1%
Contains more Vitamin B3 +113.9%
Contains more Vitamin B5 +23.9%
Contains more Vitamin B6 +233.3%
Contains more Folate +223.4%
Contains more Vitamin B12 +277.8%
Contains more Vitamin K +291.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +65.6%
Contains more Fats +60.1%
Contains more Other +68%
Contains more Carbs +22.3%
Contains more Water +26.8%
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 g
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Contains more Protein +65.6%
Contains more Fats +60.1%
Contains more Other +68%
Contains more Carbs +22.3%
Contains more Water +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +18.1%
Contains more Polyunsaturated fat +143%
Contains less Saturated Fat -19.8%
25% 27% 48%
Saturated Fat: 5.288 g
Monounsaturated Fat: 5.744 g
Polyunsaturated fat: 10.09 g
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains more Monounsaturated Fat +18.1%
Contains more Polyunsaturated fat +143%
Contains less Saturated Fat -19.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese crackers Wafer
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cheese crackers Wafer Opinion
Net carbs 57.12g 69.3g Wafer
Protein 10.93g 6.6g Cheese crackers
Fats 22.74g 14.2g Cheese crackers
Carbs 59.42g 72.7g Wafer
Calories 489kcal 433kcal Cheese crackers
Starch 52.56g Cheese crackers
Fructose 0.37g Cheese crackers
Sugar 4.53g 37.43g Cheese crackers
Fiber 2.3g 3.4g Wafer
Calcium 136mg 31mg Cheese crackers
Iron 4.88mg 4.01mg Cheese crackers
Magnesium 25mg 53mg Wafer
Phosphorus 200mg 132mg Cheese crackers
Potassium 156mg 210mg Wafer
Sodium 973mg 580mg Wafer
Zinc 1.19mg 1.09mg Cheese crackers
Copper 0.125mg 0.463mg Wafer
Manganese 0.562mg 0.696mg Wafer
Selenium 13.5µg 5.7µg Cheese crackers
Vitamin A 156IU 10IU Cheese crackers
Vitamin A RAE 17µg 3µg Cheese crackers
Vitamin E 2.19mg 0.72mg Cheese crackers
Vitamin D 1IU 0IU Cheese crackers
Vitamin B1 0.562mg 0.203mg Cheese crackers
Vitamin B2 0.338mg 0.266mg Cheese crackers
Vitamin B3 6.113mg 2.858mg Cheese crackers
Vitamin B5 0.472mg 0.381mg Cheese crackers
Vitamin B6 0.17mg 0.051mg Cheese crackers
Folate 152µg 47µg Cheese crackers
Vitamin B12 0.34µg 0.09µg Cheese crackers
Vitamin K 9.4µg 2.4µg Cheese crackers
Tryptophan 0.129mg 0.096mg Cheese crackers
Threonine 0.295mg 0.22mg Cheese crackers
Isoleucine 0.424mg 0.261mg Cheese crackers
Leucine 0.744mg 0.447mg Cheese crackers
Lysine 0.418mg 0.281mg Cheese crackers
Methionine 0.194mg 0.105mg Cheese crackers
Phenylalanine 0.49mg 0.308mg Cheese crackers
Valine 0.478mg 0.323mg Cheese crackers
Histidine 0.245mg 0.128mg Cheese crackers
Cholesterol 3mg 2mg Wafer
Trans Fat 0.542g Wafer
Saturated Fat 5.288g 4.241g Wafer
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0.001g 0.003g Wafer
Omega-3 - DPA 0.001g 0g Cheese crackers
Monounsaturated Fat 5.744g 4.865g Cheese crackers
Polyunsaturated fat 10.09g 4.153g Cheese crackers
Omega-6 - Eicosadienoic acid 0.007g Cheese crackers
Omega-6 - Linoleic acid 9.25g Cheese crackers
Omega-3 - ALA 0.715g Cheese crackers
Omega-6 - Dihomo-gamma-linoleic acid 0.001g Cheese crackers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese crackers Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
53%
Cheese crackers
22%
Wafer
Minerals Daily Need Coverage Score
69%
Cheese crackers
65%
Wafer

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 393mg)
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 1.047g)
Which food is lower in Sugar?
Cheese crackers
Cheese crackers is lower in Sugar (difference - 32.9g)
Which food is lower in glycemic index?
Cheese crackers
Cheese crackers is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.

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. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.