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  6. Cheddar Cheese vs. Wafer

Cheddar Cheese vs. Wafer — In-Depth Nutrition Comparison

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What are the main differences between Cheddar Cheese and Wafer?

  • Cheddar Cheese is richer in Calcium, Phosphorus, Vitamin B12, Selenium, and Vitamin A RAE, while Wafer is higher in Iron, Copper, and Manganese.
  • Cheddar Cheese's daily need coverage for Saturated Fat is 73% higher.
  • Wafer has 110 times less Vitamin A RAE than Cheddar Cheese. Cheddar Cheese has 330µg of Vitamin A RAE, while Wafer has 3µg.
  • Wafer is lower in Cholesterol.

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

Infographic

Cheddar Cheese vs Wafer infographic
Infographic link

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.
Cheddar Cheese
Cheddar Cheese
4
:
6
Wafer
Wafer
Contains more Calcium +2190.3%
Contains more Phosphorus +244.7%
Contains more Zinc +233.9%
Contains more Selenium +400%
Contains more Iron +2764.3%
Contains more Magnesium +96.3%
Contains more Potassium +176.3%
Contains less Sodium -11.2%
Contains more Copper +1443.3%
Contains more Manganese +2477.8%
Cheddar Cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 213% 6% 20% 195% 7% 86% 100% 10% 4% 156%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +2190.3%
Contains more Phosphorus +244.7%
Contains more Zinc +233.9%
Contains more Selenium +400%
Contains more Iron +2764.3%
Contains more Magnesium +96.3%
Contains more Potassium +176.3%
Contains less Sodium -11.2%
Contains more Copper +1443.3%
Contains more Manganese +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.
Cheddar Cheese
Cheddar Cheese
6
:
4
Wafer
Wafer
Contains more Vitamin A +12320%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +60.9%
Contains more Vitamin B6 +29.4%
Contains more Vitamin B12 +1122.2%
Contains more Vitamin B1 +600%
Contains more Vitamin B3 +4744.1%
Contains more Folate +74.1%
Equal in Vitamin E - 0.72
Equal in Vitamin B5 - 0.381
Equal in Vitamin K - 2.4
Cheddar Cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 75% 15% 18% 0% 8% 99% 2% 25% 16% 21% 138% 6%
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Contains more Vitamin A +12320%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +60.9%
Contains more Vitamin B6 +29.4%
Contains more Vitamin B12 +1122.2%
Contains more Vitamin B1 +600%
Contains more Vitamin B3 +4744.1%
Contains more Folate +74.1%
Equal in Vitamin E - 0.72
Equal in Vitamin B5 - 0.381
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
4
:
1
Wafer
Wafer
Contains more Protein +246.5%
Contains more Fats +134.6%
Contains more Water +722.7%
Contains more Other +85.5%
Contains more Carbs +2252.8%
Cheddar Cheese
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Wafer
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 Protein +246.5%
Contains more Fats +134.6%
Contains more Water +722.7%
Contains more Other +85.5%
Contains more Carbs +2252.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheddar Cheese
Cheddar Cheese
1
:
2
Wafer
Wafer
Contains more Monounsaturated Fat +90.1%
Contains less Saturated Fat -77.5%
Contains more Polyunsaturated fat +192.3%
Cheddar Cheese
64% 31% 5%
Saturated Fat: 18.867 g
Monounsaturated Fat: 9.246 g
Polyunsaturated fat: 1.421 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains more Monounsaturated Fat +90.1%
Contains less Saturated Fat -77.5%
Contains more Polyunsaturated fat +192.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheddar Cheese Wafer Opinion
Net carbs 3.09g 69.3g Wafer
Protein 22.87g 6.6g Cheddar Cheese
Fats 33.31g 14.2g Cheddar Cheese
Carbs 3.09g 72.7g Wafer
Calories 404kcal 433kcal Wafer
Sugar 0.48g 37.43g Cheddar Cheese
Fiber 0g 3.4g Wafer
Calcium 710mg 31mg Cheddar Cheese
Iron 0.14mg 4.01mg Wafer
Magnesium 27mg 53mg Wafer
Phosphorus 455mg 132mg Cheddar Cheese
Potassium 76mg 210mg Wafer
Sodium 653mg 580mg Wafer
Zinc 3.64mg 1.09mg Cheddar Cheese
Copper 0.03mg 0.463mg Wafer
Manganese 0.027mg 0.696mg Wafer
Selenium 28.5µg 5.7µg Cheddar Cheese
Vitamin A 1242IU 10IU Cheddar Cheese
Vitamin A RAE 330µg 3µg Cheddar Cheese
Vitamin E 0.71mg 0.72mg Wafer
Vitamin D 24IU 0IU Cheddar Cheese
Vitamin D 0.6µg 0µg Cheddar Cheese
Vitamin B1 0.029mg 0.203mg Wafer
Vitamin B2 0.428mg 0.266mg Cheddar Cheese
Vitamin B3 0.059mg 2.858mg Wafer
Vitamin B5 0.41mg 0.381mg Cheddar Cheese
Vitamin B6 0.066mg 0.051mg Cheddar Cheese
Folate 27µg 47µg Wafer
Vitamin B12 1.1µg 0.09µg Cheddar Cheese
Vitamin K 2.4µg 2.4µg
Tryptophan 0.547mg 0.096mg Cheddar Cheese
Threonine 1.044mg 0.22mg Cheddar Cheese
Isoleucine 1.206mg 0.261mg Cheddar Cheese
Leucine 1.939mg 0.447mg Cheddar Cheese
Lysine 1.025mg 0.281mg Cheddar Cheese
Methionine 0.547mg 0.105mg Cheddar Cheese
Phenylalanine 1.074mg 0.308mg Cheddar Cheese
Valine 1.404mg 0.323mg Cheddar Cheese
Histidine 0.547mg 0.128mg Cheddar Cheese
Cholesterol 99mg 2mg Wafer
Trans Fat 0.917g Wafer
Saturated Fat 18.867g 4.241g Wafer
Omega-3 - DHA 0.001g 0.002g Wafer
Omega-3 - EPA 0.01g 0.003g Cheddar Cheese
Omega-3 - DPA 0.017g 0g Cheddar Cheese
Monounsaturated Fat 9.246g 4.865g Cheddar Cheese
Polyunsaturated fat 1.421g 4.153g Wafer
Omega-6 - Eicosadienoic acid 0.007g Cheddar Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheddar Cheese Wafer
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Cheddar Cheese
22%
Wafer
Minerals Daily Need Coverage Score
79%
Cheddar Cheese
65%
Wafer

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 73mg)
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 97mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 14.626g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2)
Which food is lower in Sugar?
Cheddar Cheese
Cheddar Cheese is lower in Sugar (difference - 36.95g)
Which food is lower in glycemic index?
Cheddar Cheese
Cheddar Cheese is lower in glycemic index (difference - 61)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cheddar Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.