Cottage cheese vs. Wafer — In-Depth Nutrition Comparison
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How are cottage cheese and wafer different?
- Cottage cheese is higher in vitamin B12; however, wafer is richer in iron, copper, manganese, vitamin B3, vitamin B1, fiber, and magnesium.
- Daily need coverage for iron for wafer is 49% higher.
- Cottage cheese contains 5 times more vitamin B12 than wafer. While cottage cheese contains 0.43µg of vitamin B12, wafer contains only 0.09µg.
- Cottage cheese has less sodium.
- Cottage cheese has a lower glycemic index (10) than wafer (61).
Cheese, cottage, creamed, large or small curd and Cookies, chocolate wafers are the varieties used in this article.
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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 CalciumCalcium | +167.7% |
| Contains more PhosphorusPhosphorus | +20.5% |
| Contains less SodiumSodium | -37.2% |
| Contains more SeleniumSelenium | +70.2% |
| Contains more MagnesiumMagnesium | +562.5% |
| Contains more PotassiumPotassium | +101.9% |
| Contains more IronIron | +5628.6% |
| Contains more CopperCopper | +1496.6% |
| Contains more ZincZinc | +172.5% |
| Contains more ManganeseManganese | +34700% |
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 AVitamin A | +1133.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +46.2% |
| Contains more Vitamin B12Vitamin B12 | +377.8% |
| Contains more CholineCholine | +28.7% |
| Contains more Vitamin EVitamin E | +800% |
| Contains more Vitamin B1Vitamin B1 | +651.9% |
| Contains more Vitamin B2Vitamin B2 | +63.2% |
| Contains more Vitamin B3Vitamin B3 | +2786.9% |
| Contains more Vitamin B6Vitamin B6 | +10.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +291.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.07mg | 4.01mg | 49% |
| Copper | 0.029mg | 0.463mg | 48% |
| Manganese | 0.002mg | 0.696mg | 30% |
| Polyunsaturated fat | 0.123g | 4.153g | 27% |
| Carbs | 3.38g | 72.7g | 23% |
| Calories | 98kcal | 433kcal | 17% |
| Vitamin B3 | 0.099mg | 2.858mg | 17% |
| Vitamin B1 | 0.027mg | 0.203mg | 15% |
| Fats | 4.3g | 14.2g | 15% |
| Vitamin B12 | 0.43µg | 0.09µg | 14% |
| Fiber | 0g | 3.4g | 14% |
| Saturated fat | 1.718g | 4.241g | 11% |
| Magnesium | 8mg | 53mg | 11% |
| Monounsaturated fat | 0.778g | 4.865g | 10% |
| Folate | 12µg | 47µg | 9% |
| Protein | 11.12g | 6.6g | 9% |
| Sodium | 364mg | 580mg | 9% |
| Vitamin B2 | 0.163mg | 0.266mg | 8% |
| Selenium | 9.7µg | 5.7µg | 7% |
| Zinc | 0.4mg | 1.09mg | 6% |
| Cholesterol | 17mg | 2mg | 5% |
| Calcium | 83mg | 31mg | 5% |
| Vitamin B5 | 0.557mg | 0.381mg | 4% |
| Vitamin E | 0.08mg | 0.72mg | 4% |
| Vitamin A | 37µg | 3µg | 4% |
| Phosphorus | 159mg | 132mg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Potassium | 104mg | 210mg | 3% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Choline | 18.4mg | 14.3mg | 1% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Net carbs | 3.38g | 69.3g | N/A |
| Vitamin D | 3IU | 0IU | 0% |
| Sugar | 2.67g | 37.43g | N/A |
| Vitamin B6 | 0.046mg | 0.051mg | 0% |
| Tryptophan | 0.147mg | 0.096mg | 0% |
| Threonine | 0.5mg | 0.22mg | 0% |
| Isoleucine | 0.591mg | 0.261mg | 0% |
| Leucine | 1.116mg | 0.447mg | 0% |
| Lysine | 0.934mg | 0.281mg | 0% |
| Methionine | 0.269mg | 0.105mg | 0% |
| Phenylalanine | 0.577mg | 0.308mg | 0% |
| Valine | 0.748mg | 0.323mg | 0% |
| Histidine | 0.326mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more ProteinProtein | +68.5% |
| Contains more WaterWater | +1673.1% |
| Contains more FatsFats | +230.2% |
| Contains more CarbsCarbs | +2050.9% |
| Contains more OtherOther | +41.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated fat | -59.5% |
| Contains more Mono. FatMonounsaturated fat | +525.3% |
| Contains more Poly. FatPolyunsaturated fat | +3276.4% |
