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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 has 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 41% 14% 183% 42% 32% 86% 127% 73% 74%
Wafer
5
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%
Contains more CalciumCalcium +338.7%
Contains more IronIron +21.7%
Contains more PhosphorusPhosphorus +51.5%
Contains more SeleniumSelenium +136.8%
Contains more MagnesiumMagnesium +112%
Contains more PotassiumPotassium +34.6%
Contains more CopperCopper +270.4%
Contains less SodiumSodium -40.4%
Contains more ManganeseManganese +23.8%
~equal in Zinc ~1.09mg

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.
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% 5.7% 44% 0% 141% 78% 115% 28% 39% 43% 24% 114% 4.7%
Wafer
1
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%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin EVitamin E +204.2%
Contains more Vitamin B1Vitamin B1 +176.8%
Contains more Vitamin B2Vitamin B2 +27.1%
Contains more Vitamin B3Vitamin B3 +113.9%
Contains more Vitamin B5Vitamin B5 +23.9%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin B12Vitamin B12 +277.8%
Contains more Vitamin KVitamin K +291.7%
Contains more FolateFolate +223.4%
Contains more CholineCholine +64.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cheese crackers Wafer DV% diff.
Polyunsaturated fat 10.09g 4.153g 40%
Copper 0.125mg 0.463mg 38%
Vitamin B1 0.562mg 0.203mg 30%
Folate 152µg 47µg 26%
Starch 52.56g 22%
Vitamin B3 6.113mg 2.858mg 20%
Sodium 973mg 580mg 17%
Selenium 13.5µg 5.7µg 14%
Fats 22.74g 14.2g 13%
Calcium 136mg 31mg 11%
Iron 4.88mg 4.01mg 11%
Vitamin E 2.19mg 0.72mg 10%
Vitamin B12 0.34µg 0.09µg 10%
Phosphorus 200mg 132mg 10%
Protein 10.93g 6.6g 9%
Vitamin B6 0.17mg 0.051mg 9%
Magnesium 25mg 53mg 7%
Manganese 0.562mg 0.696mg 6%
Vitamin B2 0.338mg 0.266mg 6%
Vitamin K 9.4µg 2.4µg 6%
Saturated fat 5.288g 4.241g 5%
Carbs 59.42g 72.7g 4%
Fiber 2.3g 3.4g 4%
Caffeine 0mg 10mg 3%
Calories 489kcal 433kcal 3%
Vitamin B5 0.472mg 0.381mg 2%
Potassium 156mg 210mg 2%
Monounsaturated fat 5.744g 4.865g 2%
Vitamin A 17µg 3µg 2%
Zinc 1.19mg 1.09mg 1%
Choline 8.7mg 14.3mg 1%
Net carbs 57.12g 69.3g N/A
Cholesterol 3mg 2mg 0%
Vitamin D 1IU 0IU 0%
Sugar 4.53g 37.43g N/A
Trans fat 0.542g N/A
Tryptophan 0.129mg 0.096mg 0%
Threonine 0.295mg 0.22mg 0%
Isoleucine 0.424mg 0.261mg 0%
Leucine 0.744mg 0.447mg 0%
Lysine 0.418mg 0.281mg 0%
Methionine 0.194mg 0.105mg 0%
Phenylalanine 0.49mg 0.308mg 0%
Valine 0.478mg 0.323mg 0%
Histidine 0.245mg 0.128mg 0%
Fructose 0.37g 0%
Omega-3 - EPA 0.001g 0.003g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.715g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 9.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +65.6%
Contains more FatsFats +60.1%
Contains more OtherOther +68%
Contains more CarbsCarbs +22.3%
Contains more WaterWater +26.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 27% 48%
Saturated fat: Sat. Fat 5.288 g
Monounsaturated fat: Mono. Fat 5.744 g
Polyunsaturated fat: Poly. Fat 10.09 g
Wafer
1
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains more Mono. FatMonounsaturated fat +18.1%
Contains more Poly. FatPolyunsaturated fat +143%
Contains less Sat. FatSaturated fat -19.8%

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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. 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.