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 1242IU of vitamin A, while wafer has 10IU.
- 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.
| 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.
| Contains more Vitamin AVitamin A | +10900% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +60.9% |
| Contains more Vitamin B6Vitamin B6 | +29.4% |
| Contains more Vitamin B12Vitamin B12 | +1122.2% |
| Contains more CholineCholine | +15.4% |
| Contains more Vitamin B1Vitamin B1 | +600% |
| Contains more Vitamin B3Vitamin B3 | +4744.1% |
| Contains more FolateFolate | +74.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 710mg | 31mg | 68% |
| Saturated fat | 18.867g | 4.241g | 66% |
| Copper | 0.03mg | 0.463mg | 48% |
| Iron | 0.14mg | 4.01mg | 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% |
| Sodium | 653mg | 580mg | 3% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Vitamin D | 24IU | 0IU | 3% |
| Caffeine | 0mg | 10mg | 3% |
| Calories | 404kcal | 433kcal | 1% |
| Vitamin B6 | 0.066mg | 0.051mg | 1% |
| Vitamin B5 | 0.41mg | 0.381mg | 1% |
| 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +246.5% |
| Contains more FatsFats | +134.6% |
| Contains more WaterWater | +722.7% |
| Contains more OtherOther | +85.5% |
| Contains more CarbsCarbs | +2252.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +90.1% |
| Contains less Sat. FatSaturated fat | -77.5% |
| Contains more Poly. FatPolyunsaturated fat | +192.3% |
