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Cheese sandwich vs. Wafer — In-Depth Nutrition Comparison

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Significant differences between Cheese sandwich and Wafer

  • Cheese sandwich has more Phosphorus, Selenium, Calcium, Manganese, Vitamin B6, Vitamin B1, and Vitamin B2, however, Wafer is richer in Copper, and Iron.
  • Cheese sandwich covers your daily Phosphorus needs 36% more than Wafer.
  • Wafer has 7 times less Calcium than Cheese sandwich. Cheese sandwich has 204mg of Calcium, while Wafer has 31mg.
  • Wafer contains less Sodium.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Cookies, chocolate wafers.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Wafer
4
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 +558.1%
Contains more PotassiumPotassium +45.7%
Contains more PhosphorusPhosphorus +189.4%
Contains more ManganeseManganese +55.6%
Contains more SeleniumSelenium +326.3%
Contains more IronIron +53.1%
Contains more CopperCopper +189.4%
Contains more ZincZinc +25.3%
Contains less SodiumSodium -30.9%
~equal in Magnesium ~53mg

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 5% 4.3% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Wafer
3
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% 0.6% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +610%
Contains more Vitamin B1Vitamin B1 +76.4%
Contains more Vitamin B2Vitamin B2 +60.5%
Contains more Vitamin B3Vitamin B3 +11.4%
Contains more Vitamin B5Vitamin B5 +63.3%
Contains more Vitamin B6Vitamin B6 +411.8%
Contains more Vitamin B12Vitamin B12 +33.3%
Contains more FolateFolate +36.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +48.5%
Contains more FatsFats +76.1%
Contains more OtherOther +90%
Contains more CarbsCarbs +24.9%
Contains more WaterWater +40.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated Fat: Sat. Fat 4.129 g
Monounsaturated Fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Wafer
0
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 +112.8%
Contains more Poly. FatPolyunsaturated fat +120.7%
~equal in Saturated Fat ~4.241g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cheese sandwich Wafer
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cheese sandwich Wafer Opinion
Calories 497kcal 433kcal Cheese sandwich
Protein 9.8g 6.6g Cheese sandwich
Fats 25g 14.2g Cheese sandwich
Vitamin C 1.5mg 0mg Cheese sandwich
Net carbs 55.1g 69.3g Wafer
Carbs 58.2g 72.7g Wafer
Cholesterol 7mg 2mg Wafer
Magnesium 54mg 53mg Cheese sandwich
Calcium 204mg 31mg Cheese sandwich
Potassium 306mg 210mg Cheese sandwich
Iron 2.62mg 4.01mg Wafer
Sugar 37.43g Cheese sandwich
Fiber 3.1g 3.4g Wafer
Copper 0.16mg 0.463mg Wafer
Zinc 0.87mg 1.09mg Wafer
Phosphorus 382mg 132mg Cheese sandwich
Sodium 839mg 580mg Wafer
Vitamin A 71IU 10IU Cheese sandwich
Vitamin A 21µg 3µg Cheese sandwich
Vitamin E 0.72mg Wafer
Manganese 1.083mg 0.696mg Cheese sandwich
Selenium 24.3µg 5.7µg Cheese sandwich
Vitamin B1 0.358mg 0.203mg Cheese sandwich
Vitamin B2 0.427mg 0.266mg Cheese sandwich
Vitamin B3 3.185mg 2.858mg Cheese sandwich
Vitamin B5 0.622mg 0.381mg Cheese sandwich
Vitamin B6 0.261mg 0.051mg Cheese sandwich
Vitamin B12 0.12µg 0.09µg Cheese sandwich
Vitamin K 2.4µg Wafer
Folate 64µg 47µg Cheese sandwich
Choline 14.3mg Wafer
Saturated Fat 4.129g 4.241g Cheese sandwich
Monounsaturated Fat 10.351g 4.865g Cheese sandwich
Polyunsaturated fat 9.166g 4.153g Cheese sandwich
Tryptophan 0.13mg 0.096mg Cheese sandwich
Threonine 0.298mg 0.22mg Cheese sandwich
Isoleucine 0.383mg 0.261mg Cheese sandwich
Leucine 0.698mg 0.447mg Cheese sandwich
Lysine 0.344mg 0.281mg Cheese sandwich
Methionine 0.167mg 0.105mg Cheese sandwich
Phenylalanine 0.472mg 0.308mg Cheese sandwich
Valine 0.438mg 0.323mg Cheese sandwich
Histidine 0.219mg 0.128mg Cheese sandwich
Omega-3 - EPA 0g 0.003g Wafer
Omega-3 - DHA 0g 0.002g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Cheese sandwich
21%
Wafer
Minerals Daily Need Coverage Score
85%
Cheese sandwich
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 259mg)
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 37.43g)
Which food is lower in Saturated Fat?
Cheese sandwich
Cheese sandwich is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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 sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.