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
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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 | +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% |
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 | +1460% |
| 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 D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.93 g
Fats:
22.74 g
Carbs:
59.42 g
Water:
3.55 g
Other:
3.36 g
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
Saturated Fat:
Sat. Fat
5.288 g
Monounsaturated Fat:
Mono. Fat
5.744 g
Polyunsaturated fat:
Poly. Fat
10.09 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 489kcal | 433kcal |
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| Protein | 10.93g | 6.6g |
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| Fats | 22.74g | 14.2g |
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| Net carbs | 57.12g | 69.3g |
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| Carbs | 59.42g | 72.7g |
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| Cholesterol | 3mg | 2mg |
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| Vitamin D | 1IU | 0IU |
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| Magnesium | 25mg | 53mg |
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| Calcium | 136mg | 31mg |
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| Potassium | 156mg | 210mg |
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| Iron | 4.88mg | 4.01mg |
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| Sugar | 4.53g | 37.43g |
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| Fiber | 2.3g | 3.4g |
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| Copper | 0.125mg | 0.463mg |
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| Zinc | 1.19mg | 1.09mg |
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| Starch | 52.56g |
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| Phosphorus | 200mg | 132mg |
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| Sodium | 973mg | 580mg |
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| Vitamin A | 156IU | 10IU |
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| Vitamin A | 17µg | 3µg |
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| Vitamin E | 2.19mg | 0.72mg |
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| Manganese | 0.562mg | 0.696mg |
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| Selenium | 13.5µg | 5.7µg |
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| Vitamin B1 | 0.562mg | 0.203mg |
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| Vitamin B2 | 0.338mg | 0.266mg |
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| Vitamin B3 | 6.113mg | 2.858mg |
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| Vitamin B5 | 0.472mg | 0.381mg |
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| Vitamin B6 | 0.17mg | 0.051mg |
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| Vitamin B12 | 0.34µg | 0.09µg |
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| Vitamin K | 9.4µg | 2.4µg |
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| Folate | 152µg | 47µg |
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| Trans Fat | 0.542g |
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| Choline | 8.7mg | 14.3mg |
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| Saturated Fat | 5.288g | 4.241g |
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| Monounsaturated Fat | 5.744g | 4.865g |
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| Polyunsaturated fat | 10.09g | 4.153g |
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| Tryptophan | 0.129mg | 0.096mg |
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| Threonine | 0.295mg | 0.22mg |
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| Isoleucine | 0.424mg | 0.261mg |
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| Leucine | 0.744mg | 0.447mg |
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| Lysine | 0.418mg | 0.281mg |
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| Methionine | 0.194mg | 0.105mg |
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| Phenylalanine | 0.49mg | 0.308mg |
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| Valine | 0.478mg | 0.323mg |
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| Histidine | 0.245mg | 0.128mg |
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| Fructose | 0.37g |
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| Omega-3 - EPA | 0.001g | 0.003g |
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| Omega-3 - DHA | 0g | 0.002g |
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| Omega-3 - ALA | 0.715g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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| Omega-6 - Linoleic acid | 9.25g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
21%
Minerals Daily Need Coverage Score
69%
65%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Wafer contains less Sodium (difference - 393mg)
Which food is lower in Saturated Fat?
Wafer is lower in Saturated Fat (difference - 1.047g)
Which food is lower in Sugar?
Cheese crackers is lower in Sugar (difference - 32.9g)
Which food is lower in glycemic index?
Cheese crackers is lower in glycemic index (difference - 7)
Which food is richer in vitamins?
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.