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  6. Gouda cheese vs. Wafer

Gouda cheese vs. Wafer — In-Depth Nutrition Comparison

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How are Gouda cheese and Wafer different?

  • Gouda cheese is higher in Calcium, Vitamin B12, Phosphorus, Zinc, and Vitamin A RAE, however, Wafer is richer in Copper, Iron, and Manganese.
  • Daily need coverage for Calcium from Gouda cheese is 67% higher.
  • Gouda cheese contains 57 times more Cholesterol than Wafer. While Gouda cheese contains 114mg of Cholesterol, Wafer contains only 2mg.

Cheese, gouda and Cookies, chocolate wafers are the varieties used in this article.

Infographic

Gouda 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.
Gouda cheese
Gouda cheese
4
:
6
Wafer
Wafer
Contains more Calcium +2158.1%
Contains more Phosphorus +313.6%
Contains more Zinc +257.8%
Contains more Selenium +154.4%
Contains more Iron +1570.8%
Contains more Magnesium +82.8%
Contains more Potassium +73.6%
Contains less Sodium -29.2%
Contains more Copper +1186.1%
Contains more Manganese +6227.3%
Gouda cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 210% 9% 21% 234% 11% 107% 107% 12% 2% 80%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Contains more Calcium +2158.1%
Contains more Phosphorus +313.6%
Contains more Zinc +257.8%
Contains more Selenium +154.4%
Contains more Iron +1570.8%
Contains more Magnesium +82.8%
Contains more Potassium +73.6%
Contains less Sodium -29.2%
Contains more Copper +1186.1%
Contains more Manganese +6227.3%

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.
Gouda cheese
Gouda cheese
5
:
6
Wafer
Wafer
Contains more Vitamin A +5530%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B6 +56.9%
Contains more Vitamin B12 +1611.1%
Contains more Vitamin E +200%
Contains more Vitamin B1 +576.7%
Contains more Vitamin B3 +4436.5%
Contains more Vitamin B5 +12.1%
Contains more Folate +123.8%
Equal in Vitamin K - 2.4
Gouda cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 34% 5% 15% 0% 8% 78% 2% 21% 19% 16% 193% 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 +5530%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +25.6%
Contains more Vitamin B6 +56.9%
Contains more Vitamin B12 +1611.1%
Contains more Vitamin E +200%
Contains more Vitamin B1 +576.7%
Contains more Vitamin B3 +4436.5%
Contains more Vitamin B5 +12.1%
Contains more Folate +123.8%
Equal in Vitamin K - 2.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gouda cheese
Gouda cheese
4
:
1
Wafer
Wafer
Contains more Protein +277.9%
Contains more Fats +93.2%
Contains more Water +821.3%
Contains more Other +97%
Contains more Carbs +3174.8%
Gouda cheese
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 +277.9%
Contains more Fats +93.2%
Contains more Water +821.3%
Contains more Other +97%
Contains more Carbs +3174.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Gouda cheese
Gouda cheese
1
:
2
Wafer
Wafer
Contains more Monounsaturated Fat +59.2%
Contains less Saturated Fat -75.9%
Contains more Polyunsaturated fat +532.1%
Gouda cheese
68% 30% 3%
Saturated Fat: 17.614 g
Monounsaturated Fat: 7.747 g
Polyunsaturated fat: 0.657 g
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Contains more Monounsaturated Fat +59.2%
Contains less Saturated Fat -75.9%
Contains more Polyunsaturated fat +532.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda 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 Gouda cheese Wafer Opinion
Net carbs 2.22g 69.3g Wafer
Protein 24.94g 6.6g Gouda cheese
Fats 27.44g 14.2g Gouda cheese
Carbs 2.22g 72.7g Wafer
Calories 356kcal 433kcal Wafer
Sugar 2.22g 37.43g Gouda cheese
Fiber 0g 3.4g Wafer
Calcium 700mg 31mg Gouda cheese
Iron 0.24mg 4.01mg Wafer
Magnesium 29mg 53mg Wafer
Phosphorus 546mg 132mg Gouda cheese
Potassium 121mg 210mg Wafer
Sodium 819mg 580mg Wafer
Zinc 3.9mg 1.09mg Gouda cheese
Copper 0.036mg 0.463mg Wafer
Manganese 0.011mg 0.696mg Wafer
Selenium 14.5µg 5.7µg Gouda cheese
Vitamin A 563IU 10IU Gouda cheese
Vitamin A RAE 165µg 3µg Gouda cheese
Vitamin E 0.24mg 0.72mg Wafer
Vitamin D 20IU 0IU Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Vitamin B1 0.03mg 0.203mg Wafer
Vitamin B2 0.334mg 0.266mg Gouda cheese
Vitamin B3 0.063mg 2.858mg Wafer
Vitamin B5 0.34mg 0.381mg Wafer
Vitamin B6 0.08mg 0.051mg Gouda cheese
Folate 21µg 47µg Wafer
Vitamin B12 1.54µg 0.09µg Gouda cheese
Vitamin K 2.3µg 2.4µg Wafer
Tryptophan 0.352mg 0.096mg Gouda cheese
Threonine 0.93mg 0.22mg Gouda cheese
Isoleucine 1.306mg 0.261mg Gouda cheese
Leucine 2.564mg 0.447mg Gouda cheese
Lysine 2.654mg 0.281mg Gouda cheese
Methionine 0.719mg 0.105mg Gouda cheese
Phenylalanine 1.431mg 0.308mg Gouda cheese
Valine 1.806mg 0.323mg Gouda cheese
Histidine 1.032mg 0.128mg Gouda cheese
Cholesterol 114mg 2mg Wafer
Saturated Fat 17.614g 4.241g Wafer
Omega-3 - DHA 0g 0.002g Wafer
Omega-3 - EPA 0g 0.003g Wafer
Monounsaturated Fat 7.747g 4.865g Gouda cheese
Polyunsaturated fat 0.657g 4.153g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda 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
33%
Gouda cheese
22%
Wafer
Minerals Daily Need Coverage Score
79%
Gouda cheese
65%
Wafer

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 239mg)
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 112mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 13.373g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2)
Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 35.21g)
Which food is lower in glycemic index?
Gouda cheese
Gouda 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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.