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  6. Wafer vs. American cheese

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 Vitamin A RAE.
  • 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.

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
Wafer
6
:
4
American cheese
American cheese
Contains more Iron +536.5%
Contains more Magnesium +103.8%
Contains more Potassium +59.1%
Contains less Sodium -65.3%
Contains more Copper +906.5%
Contains more Manganese +1597.6%
Contains more Calcium +3271%
Contains more Phosphorus +385.6%
Contains more Zinc +128.4%
Contains more Selenium +254.4%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
American cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 314% 24% 19% 275% 12% 218% 68% 16% 6% 111%
Contains more Iron +536.5%
Contains more Magnesium +103.8%
Contains more Potassium +59.1%
Contains less Sodium -65.3%
Contains more Copper +906.5%
Contains more Manganese +1597.6%
Contains more Calcium +3271%
Contains more Phosphorus +385.6%
Contains more Zinc +128.4%
Contains more Selenium +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
Wafer
4
:
7
American cheese
American cheese
Contains more Vitamin B1 +1253.3%
Contains more Vitamin B2 +13.7%
Contains more Vitamin B3 +3660.5%
Contains more Folate +487.5%
Contains more Vitamin A +9350%
Contains more Vitamin E +11.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +1566.7%
Equal in Vitamin B5 - 0.403
Equal in Vitamin B6 - 0.054
Equal in Vitamin K - 2.6
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%
American cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 57% 16% 18% 0% 4% 54% 2% 25% 13% 6% 188% 7%
Contains more Vitamin B1 +1253.3%
Contains more Vitamin B2 +13.7%
Contains more Vitamin B3 +3660.5%
Contains more Folate +487.5%
Contains more Vitamin A +9350%
Contains more Vitamin E +11.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +1566.7%
Equal in Vitamin B5 - 0.403
Equal in Vitamin B6 - 0.054
Equal in Vitamin K - 2.6

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
1
:
4
American cheese
American cheese
Contains more Carbs +1864.9%
Contains more Protein +174.7%
Contains more Fats +123.9%
Contains more Water +780.2%
Contains more Other +238.5%
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
American cheese
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 Carbs +1864.9%
Contains more Protein +174.7%
Contains more Fats +123.9%
Contains more Water +780.2%
Contains more Other +238.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
American cheese
American cheese
Contains less Saturated Fat -76.5%
Contains more Polyunsaturated fat +222.9%
Contains more Monounsaturated Fat +69.3%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
American cheese
65% 30% 5%
Saturated Fat: 18.057 g
Monounsaturated Fat: 8.236 g
Polyunsaturated fat: 1.286 g
Contains less Saturated Fat -76.5%
Contains more Polyunsaturated fat +222.9%
Contains more Monounsaturated 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 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 Wafer American cheese Opinion
Net carbs 69.3g 3.7g Wafer
Protein 6.6g 18.13g American cheese
Fats 14.2g 31.79g American cheese
Carbs 72.7g 3.7g Wafer
Calories 433kcal 371kcal Wafer
Sugar 37.43g 2.26g American cheese
Fiber 3.4g 0g Wafer
Calcium 31mg 1045mg American cheese
Iron 4.01mg 0.63mg Wafer
Magnesium 53mg 26mg Wafer
Phosphorus 132mg 641mg American cheese
Potassium 210mg 132mg Wafer
Sodium 580mg 1671mg Wafer
Zinc 1.09mg 2.49mg American cheese
Copper 0.463mg 0.046mg Wafer
Manganese 0.696mg 0.041mg Wafer
Selenium 5.7µg 20.2µg American cheese
Vitamin A 10IU 945IU American cheese
Vitamin A RAE 3µg 250µg American cheese
Vitamin E 0.72mg 0.8mg American cheese
Vitamin D 0IU 23IU American cheese
Vitamin D 0µg 0.6µg American cheese
Vitamin B1 0.203mg 0.015mg Wafer
Vitamin B2 0.266mg 0.234mg Wafer
Vitamin B3 2.858mg 0.076mg Wafer
Vitamin B5 0.381mg 0.403mg American cheese
Vitamin B6 0.051mg 0.054mg American cheese
Folate 47µg 8µg Wafer
Vitamin B12 0.09µg 1.5µg American cheese
Vitamin K 2.4µg 2.6µg American cheese
Tryptophan 0.096mg 0.232mg American cheese
Threonine 0.22mg 0.772mg American cheese
Isoleucine 0.261mg 0.938mg American cheese
Leucine 0.447mg 1.716mg American cheese
Lysine 0.281mg 1.516mg American cheese
Methionine 0.105mg 0.475mg American cheese
Phenylalanine 0.308mg 0.939mg American cheese
Valine 0.323mg 1.187mg American cheese
Histidine 0.128mg 0.546mg American cheese
Cholesterol 2mg 100mg Wafer
Trans Fat 1.144g Wafer
Saturated Fat 4.241g 18.057g Wafer
Omega-3 - DHA 0.002g 0.006g American cheese
Omega-3 - EPA 0.003g 0.012g American cheese
Omega-3 - DPA 0g 0.021g American cheese
Monounsaturated Fat 4.865g 8.236g American cheese
Polyunsaturated fat 4.153g 1.286g Wafer
Omega-6 - Eicosadienoic acid 0.009g American cheese
Omega-6 - Linoleic acid 0.79g American cheese
Omega-6 - Gamma-linoleic acid 0.001g American cheese
Omega-3 - ALA 0.137g American cheese
Omega-3 - Eicosatrienoic acid 0.001g American cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.033g American cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer American cheese
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
22%
Wafer
32%
American cheese
Minerals Daily Need Coverage Score
65%
Wafer
106%
American cheese

Comparison summary

Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 1091mg)
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 98mg)
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 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. 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.