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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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
