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  6. Mozzarella vs. Wafer

Mozzarella vs. Wafer — In-Depth Nutrition Comparison

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The main differences between mozzarella and wafer

  • Mozzarella is richer in calcium, phosphorus, vitamin B12, zinc, and selenium, yet wafer is richer in copper and iron.
  • Daily need coverage for calcium for mozzarella is 70% higher.
  • Mozzarella contains 27 times more cholesterol than wafer. Mozzarella contains 54mg of cholesterol, while wafer contains 2mg.
  • Mozzarella has a lower glycemic index than wafer.

Food types used in this article are Cheese, mozzarella, low sodium and Cookies, chocolate wafers.

Infographic

Mozzarella 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Wafer
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 +2258.1%
Contains more ZincZinc +187.2%
Contains more PhosphorusPhosphorus +297%
Contains less SodiumSodium -97.2%
Contains more SeleniumSelenium +175.4%
Contains more MagnesiumMagnesium +103.8%
Contains more PotassiumPotassium +121.1%
Contains more IronIron +1504%
Contains more CopperCopper +1614.8%

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.
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Wafer
Wafer
6
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 +4466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B6Vitamin B6 +56.9%
Contains more Vitamin B12Vitamin B12 +922.2%
Contains more CholineCholine +28.7%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B1Vitamin B1 +915%
Contains more Vitamin B3Vitamin B3 +2281.7%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +422.2%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Mozzarella Wafer DV% diff.
Calcium 731mg 31mg 70%
Phosphorus 524mg 132mg 56%
Copper 0.027mg 0.463mg 48%
Iron 0.25mg 4.01mg 47%
Protein 27.5g 6.6g 42%
Vitamin B12 0.92µg 0.09µg 35%
Manganese 0.696mg 30%
Saturated fat 10.867g 4.241g 30%
Sodium 16mg 580mg 25%
Polyunsaturated fat 0.509g 4.153g 24%
Carbs 3.1g 72.7g 23%
Zinc 3.13mg 1.09mg 19%
Selenium 15.7µg 5.7µg 18%
Cholesterol 54mg 2mg 17%
Vitamin B3 0.12mg 2.858mg 17%
Vitamin A 137µg 3µg 15%
Vitamin B1 0.02mg 0.203mg 15%
Fiber 0g 3.4g 14%
Folate 9µg 47µg 10%
Vitamin B5 0.381mg 8%
Calories 280kcal 433kcal 8%
Vitamin B2 0.34mg 0.266mg 6%
Magnesium 26mg 53mg 6%
Fats 17.1g 14.2g 4%
Vitamin E 0.15mg 0.72mg 4%
Caffeine 0mg 10mg 3%
Potassium 95mg 210mg 3%
Vitamin D 0.3µg 0µg 2%
Vitamin B6 0.08mg 0.051mg 2%
Vitamin D 13IU 0IU 2%
Vitamin K 1.8µg 2.4µg 1%
Choline 18.4mg 14.3mg 1%
Net carbs 3.1g 69.3g N/A
Sugar 1.23g 37.43g N/A
Monounsaturated fat 4.844g 4.865g 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Wafer
Wafer
1
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 +316.7%
Contains more FatsFats +20.4%
Contains more WaterWater +1008.9%
Contains more OtherOther +20%
Contains more CarbsCarbs +2245.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Wafer
Wafer
3
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 less Sat. FatSaturated fat -61%
Contains more Poly. FatPolyunsaturated fat +715.9%
~equal in Monounsaturated fat ~4.865g

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.