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Wafer vs. American cheese — In-Depth Nutrition Comparison

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Significant differences between wafer and American cheese

  • Wafer has more copper, iron, and manganese; however, American cheese is richer in calcium, phosphorus, vitamin B12, and selenium.
  • American cheese covers your daily calcium needs 101% more than wafer.
  • American cheese has 17 times less manganese than wafer. Wafer has 0.696mg of manganese, while American cheese has 0.041mg.
  • Wafer contains less sodium.
  • Wafer has a higher glycemic index. The glycemic index of wafer is 61, while the glycemic index of American cheese is 27.

Specific food types used in this comparison are Cookies, chocolate wafers and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Wafer vs American cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more MagnesiumMagnesium +103.8%
Contains more PotassiumPotassium +59.1%
Contains more IronIron +536.5%
Contains more CopperCopper +906.5%
Contains less SodiumSodium -65.3%
Contains more ManganeseManganese +1597.6%
Contains more CalciumCalcium +3271%
Contains more ZincZinc +128.4%
Contains more PhosphorusPhosphorus +385.6%
Contains more SeleniumSelenium +254.4%

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.
Wafer
4
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin B1Vitamin B1 +1253.3%
Contains more Vitamin B2Vitamin B2 +13.7%
Contains more Vitamin B3Vitamin B3 +3660.5%
Contains more FolateFolate +487.5%
Contains more Vitamin AVitamin A +8233.3%
Contains more Vitamin EVitamin E +11.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +1566.7%
Contains more CholineCholine +153.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.403mg
~equal in Vitamin B6 ~0.054mg
~equal in Vitamin K ~2.6µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +1864.9%
Contains more ProteinProtein +174.7%
Contains more FatsFats +123.9%
Contains more WaterWater +780.2%
Contains more OtherOther +238.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -76.5%
Contains more Poly. FatPolyunsaturated fat +222.9%
Contains more Mono. FatMonounsaturated fat +69.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer American cheese
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 vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wafer American cheese DV% diff.
Calcium 31mg 1045mg 101%
Phosphorus 132mg 641mg 73%
Saturated fat 4.241g 18.057g 63%
Vitamin B12 0.09µg 1.5µg 59%
Sodium 580mg 1671mg 47%
Copper 0.463mg 0.046mg 46%
Iron 4.01mg 0.63mg 42%
Cholesterol 2mg 100mg 33%
Manganese 0.696mg 0.041mg 28%
Fats 14.2g 31.79g 27%
Vitamin A 3µg 250µg 27%
Selenium 5.7µg 20.2µg 26%
Protein 6.6g 18.13g 23%
Carbs 72.7g 3.7g 23%
Polyunsaturated fat 4.153g 1.286g 19%
Vitamin B3 2.858mg 0.076mg 17%
Vitamin B1 0.203mg 0.015mg 16%
Fiber 3.4g 0g 14%
Zinc 1.09mg 2.49mg 13%
Folate 47µg 8µg 10%
Monounsaturated fat 4.865g 8.236g 8%
Magnesium 53mg 26mg 6%
Choline 14.3mg 36.2mg 4%
Caffeine 10mg 0mg 3%
Calories 433kcal 371kcal 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin B2 0.266mg 0.234mg 2%
Potassium 210mg 132mg 2%
Vitamin E 0.72mg 0.8mg 1%
Net carbs 69.3g 3.7g N/A
Sugar 37.43g 2.26g N/A
Vitamin B5 0.381mg 0.403mg 0%
Vitamin B6 0.051mg 0.054mg 0%
Vitamin K 2.4µg 2.6µg 0%
Trans fat 1.144g N/A
Tryptophan 0.096mg 0.232mg 0%
Threonine 0.22mg 0.772mg 0%
Isoleucine 0.261mg 0.938mg 0%
Leucine 0.447mg 1.716mg 0%
Lysine 0.281mg 1.516mg 0%
Methionine 0.105mg 0.475mg 0%
Phenylalanine 0.308mg 0.939mg 0%
Valine 0.323mg 1.187mg 0%
Histidine 0.128mg 0.546mg 0%
Omega-3 - EPA 0.003g 0.012g N/A
Omega-3 - DHA 0.002g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer American cheese
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
21%
Wafer
33%
American cheese
Minerals Daily Need Coverage Score
65%
Wafer
106%
American cheese

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 98mg)
Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 1091mg)
Which food is lower in Saturated fat?
Wafer
Wafer is lower in Saturated fat (difference - 13.816g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2.4)
Which food is lower in Sugar?
American cheese
American cheese is lower in Sugar (difference - 35.17g)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
American cheese
American cheese is relatively richer in vitamins
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.

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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.