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
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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 | +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% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +600% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
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
Saturated fat:
Sat. Fat
4.129 g
Monounsaturated fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 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 | +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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 382mg | 132mg | 36% |
| Copper | 0.16mg | 0.463mg | 34% |
| Selenium | 24.3µg | 5.7µg | 34% |
| Polyunsaturated fat | 9.166g | 4.153g | 33% |
| Manganese | 1.083mg | 0.696mg | 17% |
| Calcium | 204mg | 31mg | 17% |
| Iron | 2.62mg | 4.01mg | 17% |
| Fats | 25g | 14.2g | 17% |
| Vitamin B6 | 0.261mg | 0.051mg | 16% |
| Monounsaturated fat | 10.351g | 4.865g | 14% |
| Vitamin B1 | 0.358mg | 0.203mg | 13% |
| Vitamin B2 | 0.427mg | 0.266mg | 12% |
| Sodium | 839mg | 580mg | 11% |
| Protein | 9.8g | 6.6g | 6% |
| Carbs | 58.2g | 72.7g | 5% |
| Vitamin B5 | 0.622mg | 0.381mg | 5% |
| Vitamin E | 0.72mg | 5% | |
| Folate | 64µg | 47µg | 4% |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Calories | 497kcal | 433kcal | 3% |
| Potassium | 306mg | 210mg | 3% |
| Vitamin A | 21µg | 3µg | 2% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Vitamin B3 | 3.185mg | 2.858mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Cholesterol | 7mg | 2mg | 2% |
| Zinc | 0.87mg | 1.09mg | 2% |
| Fiber | 3.1g | 3.4g | 1% |
| Vitamin B12 | 0.12µg | 0.09µg | 1% |
| Saturated fat | 4.129g | 4.241g | 1% |
| Net carbs | 55.1g | 69.3g | N/A |
| Magnesium | 54mg | 53mg | 0% |
| Sugar | 37.43g | N/A | |
| Tryptophan | 0.13mg | 0.096mg | 0% |
| Threonine | 0.298mg | 0.22mg | 0% |
| Isoleucine | 0.383mg | 0.261mg | 0% |
| Leucine | 0.698mg | 0.447mg | 0% |
| Lysine | 0.344mg | 0.281mg | 0% |
| Methionine | 0.167mg | 0.105mg | 0% |
| Phenylalanine | 0.472mg | 0.308mg | 0% |
| Valine | 0.438mg | 0.323mg | 0% |
| Histidine | 0.219mg | 0.128mg | 0% |
| Omega-3 - EPA | 0g | 0.003g | N/A |
| Omega-3 - DHA | 0g | 0.002g | N/A |
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
32%
21%
Minerals Daily Need Coverage Score
85%
65%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Wafer contains less Sodium (difference - 259mg)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 37.43g)
Which food is lower in Saturated fat?
Cheese sandwich is lower in Saturated fat (difference - 0.112g)
Which food is lower in glycemic index?
Cheese sandwich is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)