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.

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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.

Cheese sandwich

Wafer

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.

Cheese sandwich

Wafer

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%

~equal in Vitamin D ~0µg

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