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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, and zinc; however, wafer is richer in copper, iron, manganese, and vitamin B3.
  • Daily need coverage for calcium for 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.
  • Gouda cheese has a lower glycemic index (0) than wafer (61).

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

Infographic

Gouda cheese vs Wafer infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Wafer
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Contains more CalciumCalcium +2158.1%
Contains more ZincZinc +257.8%
Contains more PhosphorusPhosphorus +313.6%
Contains more SeleniumSelenium +154.4%
Contains more MagnesiumMagnesium +82.8%
Contains more PotassiumPotassium +73.6%
Contains more IronIron +1570.8%
Contains more CopperCopper +1186.1%
Contains less SodiumSodium -29.2%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Wafer
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Contains more Vitamin AVitamin A +5400%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B6Vitamin B6 +56.9%
Contains more Vitamin B12Vitamin B12 +1611.1%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +576.7%
Contains more Vitamin B3Vitamin B3 +4436.5%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more FolateFolate +123.8%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.4µg
~equal in Choline ~14.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
1
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 ProteinProtein +277.9%
Contains more FatsFats +93.2%
Contains more WaterWater +821.3%
Contains more OtherOther +97%
Contains more CarbsCarbs +3174.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
Contains more Mono. FatMonounsaturated fat +59.2%
Contains less Sat. FatSaturated fat -75.9%
Contains more Poly. FatPolyunsaturated 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 Cholesterol ok
Lower in Sodium 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 DV% diff.
Calcium 700mg 31mg 67%
Saturated fat 17.614g 4.241g 61%
Vitamin B12 1.54µg 0.09µg 60%
Phosphorus 546mg 132mg 59%
Copper 0.036mg 0.463mg 47%
Iron 0.24mg 4.01mg 47%
Cholesterol 114mg 2mg 37%
Protein 24.94g 6.6g 37%
Manganese 0.011mg 0.696mg 30%
Zinc 3.9mg 1.09mg 26%
Polyunsaturated fat 0.657g 4.153g 23%
Carbs 2.22g 72.7g 23%
Fats 27.44g 14.2g 20%
Vitamin A 165µg 3µg 18%
Vitamin B3 0.063mg 2.858mg 17%
Selenium 14.5µg 5.7µg 16%
Fiber 0g 3.4g 14%
Vitamin B1 0.03mg 0.203mg 14%
Sodium 819mg 580mg 10%
Folate 21µg 47µg 7%
Monounsaturated fat 7.747g 4.865g 7%
Magnesium 29mg 53mg 6%
Vitamin B2 0.334mg 0.266mg 5%
Calories 356kcal 433kcal 4%
Vitamin D 0.5µg 0µg 3%
Caffeine 0mg 10mg 3%
Vitamin E 0.24mg 0.72mg 3%
Potassium 121mg 210mg 3%
Vitamin D 20IU 0IU 3%
Vitamin B6 0.08mg 0.051mg 2%
Vitamin B5 0.34mg 0.381mg 1%
Net carbs 2.22g 69.3g N/A
Sugar 2.22g 37.43g N/A
Vitamin K 2.3µg 2.4µg 0%
Choline 15.4mg 14.3mg 0%
Tryptophan 0.352mg 0.096mg 0%
Threonine 0.93mg 0.22mg 0%
Isoleucine 1.306mg 0.261mg 0%
Leucine 2.564mg 0.447mg 0%
Lysine 2.654mg 0.281mg 0%
Methionine 0.719mg 0.105mg 0%
Phenylalanine 1.431mg 0.308mg 0%
Valine 1.806mg 0.323mg 0%
Histidine 1.032mg 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?

ok
ok
is better in case of low diet
Gouda cheese Wafer
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Gouda cheese
21%
Wafer
Minerals Daily Need Coverage Score
79%
Gouda cheese
65%
Wafer

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 112mg)
Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 239mg)
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.