Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Cheese sandwich vs. Wafer — In-Depth Nutrition Comparison

Compare

Significant differences between Cheese sandwich and Wafer

  • Cheese sandwich has more Phosphorus, Selenium, Calcium, Manganese, Vitamin B6, Vitamin B1, and Vitamin B2, however, Wafer is richer in Copper, and Iron.
  • Cheese sandwich covers your daily Phosphorus needs 36% more than Wafer.
  • Wafer has 7 times less Calcium than Cheese sandwich. Cheese sandwich has 204mg of Calcium, while Wafer has 31mg.
  • Wafer contains less Sodium.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Cookies, chocolate wafers.

Infographic

Cheese sandwich vs Wafer 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.
Contains more Calcium +558.1%
Contains more Phosphorus +189.4%
Contains more Potassium +45.7%
Contains more Manganese +55.6%
Contains more Selenium +326.3%
Contains more Iron +53.1%
Contains less Sodium -30.9%
Contains more Zinc +25.3%
Contains more Copper +189.4%
Equal in Magnesium - 53
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +558.1%
Contains more Phosphorus +189.4%
Contains more Potassium +45.7%
Contains more Manganese +55.6%
Contains more Selenium +326.3%
Contains more Iron +53.1%
Contains less Sodium -30.9%
Contains more Zinc +25.3%
Contains more Copper +189.4%
Equal in Magnesium - 53

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.
:
3
Wafer
Contains more Vitamin A +610%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.4%
Contains more Vitamin B2 +60.5%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +63.3%
Contains more Vitamin B6 +411.8%
Contains more Folate +36.2%
Contains more Vitamin B12 +33.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
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 +610%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.4%
Contains more Vitamin B2 +60.5%
Contains more Vitamin B3 +11.4%
Contains more Vitamin B5 +63.3%
Contains more Vitamin B6 +411.8%
Contains more Folate +36.2%
Contains more Vitamin B12 +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +48.5%
Contains more Fats +76.1%
Contains more Other +90%
Contains more Carbs +24.9%
Contains more Water +40.6%
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +48.5%
Contains more Fats +76.1%
Contains more Other +90%
Contains more Carbs +24.9%
Contains more Water +40.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +112.8%
Contains more Polyunsaturated fat +120.7%
Equal in Saturated Fat - 4.241
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains more Monounsaturated Fat +112.8%
Contains more Polyunsaturated fat +120.7%
Equal in Saturated Fat - 4.241

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese sandwich Wafer Opinion
Net carbs 55.1g 69.3g Wafer
Protein 9.8g 6.6g Cheese sandwich
Fats 25g 14.2g Cheese sandwich
Carbs 58.2g 72.7g Wafer
Calories 497kcal 433kcal Cheese sandwich
Sugar 37.43g Cheese sandwich
Fiber 3.1g 3.4g Wafer
Calcium 204mg 31mg Cheese sandwich
Iron 2.62mg 4.01mg Wafer
Magnesium 54mg 53mg Cheese sandwich
Phosphorus 382mg 132mg Cheese sandwich
Potassium 306mg 210mg Cheese sandwich
Sodium 839mg 580mg Wafer
Zinc 0.87mg 1.09mg Wafer
Copper 0.16mg 0.463mg Wafer
Manganese 1.083mg 0.696mg Cheese sandwich
Selenium 24.3µg 5.7µg Cheese sandwich
Vitamin A 71IU 10IU Cheese sandwich
Vitamin A RAE 21µg 3µg Cheese sandwich
Vitamin E 0.72mg Wafer
Vitamin C 1.5mg 0mg Cheese sandwich
Vitamin B1 0.358mg 0.203mg Cheese sandwich
Vitamin B2 0.427mg 0.266mg Cheese sandwich
Vitamin B3 3.185mg 2.858mg Cheese sandwich
Vitamin B5 0.622mg 0.381mg Cheese sandwich
Vitamin B6 0.261mg 0.051mg Cheese sandwich
Folate 64µg 47µg Cheese sandwich
Vitamin B12 0.12µg 0.09µg Cheese sandwich
Vitamin K 2.4µg Wafer
Tryptophan 0.13mg 0.096mg Cheese sandwich
Threonine 0.298mg 0.22mg Cheese sandwich
Isoleucine 0.383mg 0.261mg Cheese sandwich
Leucine 0.698mg 0.447mg Cheese sandwich
Lysine 0.344mg 0.281mg Cheese sandwich
Methionine 0.167mg 0.105mg Cheese sandwich
Phenylalanine 0.472mg 0.308mg Cheese sandwich
Valine 0.438mg 0.323mg Cheese sandwich
Histidine 0.219mg 0.128mg Cheese sandwich
Cholesterol 7mg 2mg Wafer
Saturated Fat 4.129g 4.241g Cheese sandwich
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 10.351g 4.865g Cheese sandwich
Polyunsaturated fat 9.166g 4.153g Cheese sandwich

Which food is preferable for your diet?

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

People also compare

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
35%
Cheese sandwich
22%
Wafer
Minerals Daily Need Coverage Score
85%
Cheese sandwich
65%
Wafer

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 259mg)
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 37.43g)
Which food is lower in Saturated Fat?
Cheese sandwich
Cheese sandwich is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.