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  6. Romano cheese vs. Wafer

Romano cheese vs. Wafer — In-Depth Nutrition Comparison

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A recap on differences between romano cheese and wafer

  • Romano cheese is higher in calcium, phosphorus, and vitamin B12, yet wafer is higher in copper, iron, manganese, and vitamin B3.
  • Romano cheese covers your daily calcium needs 103% more than wafer.
  • Romano cheese contains 52 times more cholesterol than wafer. While romano cheese contains 104mg of cholesterol, wafer contains only 2mg.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Cheese, romano and Cookies, chocolate wafers.

Infographic

Romano cheese 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Wafer
Wafer
6
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 +3332.3%
Contains more ZincZinc +136.7%
Contains more PhosphorusPhosphorus +475.8%
Contains more SeleniumSelenium +154.4%
Contains more MagnesiumMagnesium +29.3%
Contains more PotassiumPotassium +144.2%
Contains more IronIron +420.8%
Contains more CopperCopper +1443.3%
Contains less SodiumSodium -59.5%
Contains more ManganeseManganese +3380%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Wafer
Wafer
4
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 +3100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B5Vitamin B5 +11.3%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin B12Vitamin B12 +1144.4%
Contains more Vitamin EVitamin E +213%
Contains more Vitamin B1Vitamin B1 +448.6%
Contains more Vitamin B3Vitamin B3 +3611.7%
Contains more FolateFolate +571.4%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.4µg
~equal in Choline ~14.3mg

All nutrients comparison - raw data values

Nutrient Romano cheese Wafer DV% diff.
Calcium 1064mg 31mg 103%
Phosphorus 760mg 132mg 90%
Saturated fat 17.115g 4.241g 59%
Protein 31.8g 6.6g 50%
Copper 0.03mg 0.463mg 48%
Vitamin B12 1.12µg 0.09µg 43%
Iron 0.77mg 4.01mg 41%
Sodium 1433mg 580mg 37%
Cholesterol 104mg 2mg 34%
Manganese 0.02mg 0.696mg 29%
Polyunsaturated fat 0.593g 4.153g 24%
Carbs 3.63g 72.7g 23%
Fats 26.94g 14.2g 20%
Vitamin B3 0.077mg 2.858mg 17%
Selenium 14.5µg 5.7µg 16%
Vitamin B1 0.037mg 0.203mg 14%
Zinc 2.58mg 1.09mg 14%
Fiber 0g 3.4g 14%
Vitamin A 96µg 3µg 10%
Folate 7µg 47µg 10%
Vitamin B2 0.37mg 0.266mg 8%
Monounsaturated fat 7.838g 4.865g 7%
Potassium 86mg 210mg 4%
Vitamin E 0.23mg 0.72mg 3%
Vitamin D 0.5µg 0µg 3%
Magnesium 41mg 53mg 3%
Vitamin D 20IU 0IU 3%
Vitamin B6 0.085mg 0.051mg 3%
Caffeine 0mg 10mg 3%
Calories 387kcal 433kcal 2%
Vitamin B5 0.424mg 0.381mg 1%
Net carbs 3.63g 69.3g N/A
Sugar 0.73g 37.43g N/A
Vitamin K 2.2µg 2.4µg 0%
Choline 15.4mg 14.3mg 0%
Tryptophan 0.429mg 0.096mg 0%
Threonine 1.171mg 0.22mg 0%
Isoleucine 1.685mg 0.261mg 0%
Leucine 3.071mg 0.447mg 0%
Lysine 2.941mg 0.281mg 0%
Methionine 0.852mg 0.105mg 0%
Phenylalanine 1.71mg 0.308mg 0%
Valine 2.183mg 0.323mg 0%
Histidine 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 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 +381.8%
Contains more FatsFats +89.7%
Contains more WaterWater +586.9%
Contains more OtherOther +236%
Contains more CarbsCarbs +1902.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Wafer
Wafer
2
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 +61.1%
Contains less Sat. FatSaturated fat -75.2%
Contains more Poly. FatPolyunsaturated fat +600.3%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.