Wafer vs. Cottage cheese — In-Depth Nutrition Comparison
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How are wafer and cottage cheese different?
- Wafer is higher in iron, copper, manganese, vitamin B3, vitamin B1, fiber, and magnesium; however, cottage cheese is richer in vitamin B12.
- Daily need coverage for iron for wafer is 49% higher.
- Cottage cheese has less saturated fat.
- Cottage cheese has a lower glycemic index (10) than wafer (61).
Cookies, chocolate wafers and Cheese, cottage, creamed, large or small curd are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +562.5% |
| Contains more PotassiumPotassium | +101.9% |
| Contains more IronIron | +5628.6% |
| Contains more CopperCopper | +1496.6% |
| Contains more ZincZinc | +172.5% |
| Contains more ManganeseManganese | +34700% |
| Contains more CalciumCalcium | +167.7% |
| Contains more PhosphorusPhosphorus | +20.5% |
| Contains less SodiumSodium | -37.2% |
| Contains more SeleniumSelenium | +70.2% |
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 EVitamin E | +800% |
| Contains more Vitamin B1Vitamin B1 | +651.9% |
| Contains more Vitamin B2Vitamin B2 | +63.2% |
| Contains more Vitamin B3Vitamin B3 | +2786.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +291.7% |
| Contains more Vitamin AVitamin A | +1133.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +46.2% |
| Contains more Vitamin B12Vitamin B12 | +377.8% |
| Contains more CholineCholine | +28.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.01mg | 0.07mg | 49% |
| Copper | 0.463mg | 0.029mg | 48% |
| Manganese | 0.696mg | 0.002mg | 30% |
| Polyunsaturated fat | 4.153g | 0.123g | 27% |
| Carbs | 72.7g | 3.38g | 23% |
| Calories | 433kcal | 98kcal | 17% |
| Vitamin B3 | 2.858mg | 0.099mg | 17% |
| Vitamin B1 | 0.203mg | 0.027mg | 15% |
| Fats | 14.2g | 4.3g | 15% |
| Vitamin B12 | 0.09µg | 0.43µg | 14% |
| Fiber | 3.4g | 0g | 14% |
| Saturated fat | 4.241g | 1.718g | 11% |
| Magnesium | 53mg | 8mg | 11% |
| Monounsaturated fat | 4.865g | 0.778g | 10% |
| Folate | 47µg | 12µg | 9% |
| Protein | 6.6g | 11.12g | 9% |
| Sodium | 580mg | 364mg | 9% |
| Vitamin B2 | 0.266mg | 0.163mg | 8% |
| Selenium | 5.7µg | 9.7µg | 7% |
| Zinc | 1.09mg | 0.4mg | 6% |
| Cholesterol | 2mg | 17mg | 5% |
| Calcium | 31mg | 83mg | 5% |
| Vitamin B5 | 0.381mg | 0.557mg | 4% |
| Vitamin E | 0.72mg | 0.08mg | 4% |
| Vitamin A | 3µg | 37µg | 4% |
| Phosphorus | 132mg | 159mg | 4% |
| Caffeine | 10mg | 0mg | 3% |
| Potassium | 210mg | 104mg | 3% |
| Vitamin K | 2.4µg | 0µg | 2% |
| Choline | 14.3mg | 18.4mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Net carbs | 69.3g | 3.38g | N/A |
| Vitamin D | 0IU | 3IU | 0% |
| Sugar | 37.43g | 2.67g | N/A |
| Vitamin B6 | 0.051mg | 0.046mg | 0% |
| Tryptophan | 0.096mg | 0.147mg | 0% |
| Threonine | 0.22mg | 0.5mg | 0% |
| Isoleucine | 0.261mg | 0.591mg | 0% |
| Leucine | 0.447mg | 1.116mg | 0% |
| Lysine | 0.281mg | 0.934mg | 0% |
| Methionine | 0.105mg | 0.269mg | 0% |
| Phenylalanine | 0.308mg | 0.577mg | 0% |
| Valine | 0.323mg | 0.748mg | 0% |
| Histidine | 0.128mg | 0.326mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
11.12 g
Fats:
4.3 g
Carbs:
3.38 g
Water:
79.79 g
Other:
1.41 g
| Contains more FatsFats | +230.2% |
| Contains more CarbsCarbs | +2050.9% |
| Contains more OtherOther | +41.8% |
| Contains more ProteinProtein | +68.5% |
| Contains more WaterWater | +1673.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated fat:
Sat. Fat
1.718 g
Monounsaturated fat:
Mono. Fat
0.778 g
Polyunsaturated fat:
Poly. Fat
0.123 g
| Contains more Mono. FatMonounsaturated fat | +525.3% |
| Contains more Poly. FatPolyunsaturated fat | +3276.4% |
| Contains less Sat. FatSaturated fat | -59.5% |
