Feta vs. Wafer — In-Depth Nutrition Comparison
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What are the main differences between feta and wafer?
- Feta is richer in vitamin B12, calcium, vitamin B2, phosphorus, and vitamin B6, while wafer is higher in copper, iron, and manganese.
- Feta's daily need coverage for vitamin B12 is 67% higher.
- Wafer has 45 times less cholesterol than feta. Feta has 89mg of cholesterol, while wafer has 2mg.
- Wafer has a higher glycemic index (61) than feta (27).
We used Cheese, feta 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 | +1490.3% |
| Contains more ZincZinc | +164.2% |
| Contains more PhosphorusPhosphorus | +155.3% |
| Contains more SeleniumSelenium | +163.2% |
| Contains more MagnesiumMagnesium | +178.9% |
| Contains more PotassiumPotassium | +238.7% |
| Contains more IronIron | +516.9% |
| Contains more CopperCopper | +1346.9% |
| Contains less SodiumSodium | -36.8% |
| Contains more ManganeseManganese | +2385.7% |
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 | +4066.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +217.3% |
| Contains more Vitamin B5Vitamin B5 | +153.8% |
| Contains more Vitamin B6Vitamin B6 | +731.4% |
| Contains more Vitamin B12Vitamin B12 | +1777.8% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin B1Vitamin B1 | +31.8% |
| Contains more Vitamin B3Vitamin B3 | +188.4% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more FolateFolate | +46.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +115.3% |
| Contains more FatsFats | +49.9% |
| Contains more WaterWater | +1127.1% |
| Contains more OtherOther | +160% |
| Contains more CarbsCarbs | +1677.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -71.6% |
| Contains more Poly. FatPolyunsaturated fat | +602.7% |
~equal in
Monounsaturated fat
~4.865g
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 Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 1.69µg | 0.09µg | 67% |
| Saturated fat | 14.946g | 4.241g | 49% |
| Copper | 0.032mg | 0.463mg | 48% |
| Calcium | 493mg | 31mg | 46% |
| Vitamin B2 | 0.844mg | 0.266mg | 44% |
| Iron | 0.65mg | 4.01mg | 42% |
| Cholesterol | 89mg | 2mg | 29% |
| Vitamin B6 | 0.424mg | 0.051mg | 29% |
| Phosphorus | 337mg | 132mg | 29% |
| Manganese | 0.028mg | 0.696mg | 29% |
| Polyunsaturated fat | 0.591g | 4.153g | 24% |
| Carbs | 4.09g | 72.7g | 23% |
| Selenium | 15µg | 5.7µg | 17% |
| Zinc | 2.88mg | 1.09mg | 16% |
| Sodium | 917mg | 580mg | 15% |
| Protein | 14.21g | 6.6g | 15% |
| Fiber | 0g | 3.4g | 14% |
| Vitamin A | 125µg | 3µg | 14% |
| Vitamin B5 | 0.967mg | 0.381mg | 12% |
| Vitamin B3 | 0.991mg | 2.858mg | 12% |
| Fats | 21.28g | 14.2g | 11% |
| Calories | 264kcal | 433kcal | 8% |
| Magnesium | 19mg | 53mg | 8% |
| Vitamin B1 | 0.154mg | 0.203mg | 4% |
| Vitamin E | 0.18mg | 0.72mg | 4% |
| Potassium | 62mg | 210mg | 4% |
| Folate | 32µg | 47µg | 4% |
| Caffeine | 0mg | 10mg | 3% |
| Vitamin D | 16IU | 0IU | 2% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin K | 1.8µg | 2.4µg | 1% |
| Monounsaturated fat | 4.623g | 4.865g | 1% |
| Net carbs | 4.09g | 69.3g | N/A |
| Sugar | 4.09g | 37.43g | N/A |
| Choline | 15.4mg | 14.3mg | 0% |
| Tryptophan | 0.2mg | 0.096mg | 0% |
| Threonine | 0.637mg | 0.22mg | 0% |
| Isoleucine | 0.803mg | 0.261mg | 0% |
| Leucine | 1.395mg | 0.447mg | 0% |
| Lysine | 1.219mg | 0.281mg | 0% |
| Methionine | 0.368mg | 0.105mg | 0% |
| Phenylalanine | 0.675mg | 0.308mg | 0% |
| Valine | 1.065mg | 0.323mg | 0% |
| Histidine | 0.397mg | 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
54%
21%
Minerals Daily Need Coverage Score
63%
65%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Wafer contains less Sodium (difference - 337mg)
Which food is lower in Saturated fat?
Wafer is lower in Saturated fat (difference - 10.705g)
Which food is cheaper?
Wafer is cheaper (difference - $2.5)
Which food is lower in Sugar?
Feta is lower in Sugar (difference - 33.34g)
Which food is lower in glycemic index?
Feta is lower in glycemic index (difference - 34)
Which food is richer in minerals?
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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?
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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.