Cheese vs. Wafer — In-Depth Nutrition Comparison

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What are the main differences between cheese and wafer?

Cheese is richer in calcium, phosphorus, vitamin B12, selenium, and vitamin A, while wafer is higher in iron, copper, and manganese.
Cheese's daily need coverage for saturated fat is 73% higher.
Wafer has 124 times less vitamin A than cheese. Cheese has 1242 IU of vitamin A, while wafer has 10 IU.
Wafer is lower in cholesterol.
Wafer has a higher glycemic index (61) than cheese (0).

We used Cheese, cheddar and Cookies, chocolate wafers types in this comparison.

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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

Wafer

Contains more CalciumCalcium	+2190.3%
Contains more ZincZinc	+233.9%
Contains more PhosphorusPhosphorus	+244.7%
Contains more SeleniumSelenium	+400%

Contains more MagnesiumMagnesium	+96.3%
Contains more PotassiumPotassium	+176.3%
Contains more IronIron	+2764.3%
Contains more CopperCopper	+1443.3%
Contains less SodiumSodium	-11.2%
Contains more ManganeseManganese	+2477.8%

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.

Cheese

Wafer

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+10900%
Contains more Vitamin B2Vitamin B2	+60.9%
Contains more Vitamin B6Vitamin B6	+29.4%
Contains more Vitamin B12Vitamin B12	+1122.2%

Contains more Vitamin B1Vitamin B1	+600%
Contains more Vitamin B3Vitamin B3	+4744.1%
Contains more FolateFolate	+74.1%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.72mg

~equal in Vitamin B5 ~0.381mg

~equal in Vitamin K ~2.4µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	710mg	31mg	68%
Saturated fat	18.867g	4.241g	66%
Iron	0.14mg	4.01mg	48%
Copper	0.03mg	0.463mg	48%
Phosphorus	455mg	132mg	46%
Vitamin B12	1.1µg	0.09µg	42%
Selenium	28.5µg	5.7µg	41%
Vitamin A	330µg	3µg	36%
Protein	22.87g	6.6g	33%
Cholesterol	99mg	2mg	32%
Fats	33.31g	14.2g	29%
Manganese	0.027mg	0.696mg	29%
Carbs	3.09g	72.7g	23%
Zinc	3.64mg	1.09mg	23%
Polyunsaturated fat	1.421g	4.153g	18%
Vitamin B3	0.059mg	2.858mg	17%
Vitamin B1	0.029mg	0.203mg	15%
Fiber	0g	3.4g	14%
Vitamin B2	0.428mg	0.266mg	12%
Monounsaturated fat	9.246g	4.865g	11%
Magnesium	27mg	53mg	6%
Folate	27µg	47µg	5%
Potassium	76mg	210mg	4%
Vitamin D*	24 IU	0 IU	3%
Vitamin D	0.6µg	0µg	3%
Sodium	653mg	580mg	3%
Caffeine	0mg	10mg	3%
Calories	404kcal	433kcal	1%
Vitamin B5	0.41mg	0.381mg	1%
Vitamin B6	0.066mg	0.051mg	1%
Protein per 100 calories	5.7g	1.5g	N/A
Calories per 10 g protein	177kcal	656kcal	N/A
Weight per 100 calories	25g	23g	N/A
Unsaturated / Saturated Fat ratio	0.57	2.1	N/A
Net carbs	3.09g	69.3g	N/A
Sugar	0.48g	37.43g	N/A
Vitamin E	0.71mg	0.72mg	0%
Vitamin K	2.4µg	2.4µg	0%
Trans fat	0.917g		N/A
Choline	16.5mg	14.3mg	0%
Tryptophan	0.547mg	0.096mg	0%
Threonine	1.044mg	0.22mg	0%
Isoleucine	1.206mg	0.261mg	0%
Leucine	1.939mg	0.447mg	0%
Lysine	1.025mg	0.281mg	0%
Methionine	0.547mg	0.105mg	0%
Phenylalanine	1.074mg	0.308mg	0%
Valine	1.404mg	0.323mg	0%
Histidine	0.547mg	0.128mg	0%
Omega-3 - EPA	0.01g	0.003g	N/A
Omega-3 - DHA	0.001g	0.002g	N/A
Omega-3 - DPA	0.017g	0g	N/A
Omega-6 - Eicosadienoic acid	0.007g		N/A