Wafer vs. Cheese crackers — In-Depth Nutrition Comparison

Compare

Differences between wafer and cheese crackers

Wafer has more copper, while cheese crackers have more vitamin B1, folate, vitamin B3, selenium, iron, calcium, vitamin B12, and vitamin E.
Wafer's daily need coverage for copper is 38% higher.
The amount of sodium in wafer is lower.

The food types used in this comparison are Cookies, chocolate wafers and Crackers, cheese, regular.

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

Cheese crackers

Contains more MagnesiumMagnesium	+112%
Contains more PotassiumPotassium	+34.6%
Contains more CopperCopper	+270.4%
Contains less SodiumSodium	-40.4%
Contains more ManganeseManganese	+23.8%

Contains more CalciumCalcium	+338.7%
Contains more IronIron	+21.7%
Contains more PhosphorusPhosphorus	+51.5%
Contains more SeleniumSelenium	+136.8%

~equal in Zinc ~1.19mg

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

Cheese crackers

Contains more CholineCholine

+64.4%

Contains more Vitamin AVitamin A	+466.7%
Contains more Vitamin EVitamin E	+204.2%
Contains more Vitamin B1Vitamin B1	+176.8%
Contains more Vitamin B2Vitamin B2	+27.1%
Contains more Vitamin B3Vitamin B3	+113.9%
Contains more Vitamin B5Vitamin B5	+23.9%
Contains more Vitamin B6Vitamin B6	+233.3%
Contains more Vitamin B12Vitamin B12	+277.8%
Contains more Vitamin KVitamin K	+291.7%
Contains more FolateFolate	+223.4%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	4.153g	10.09g	40%
Copper	0.463mg	0.125mg	38%
Vitamin B1	0.203mg	0.562mg	30%
Folate	47µg	152µg	26%
Starch		52.56g	22%
Vitamin B3	2.858mg	6.113mg	20%
Sodium	580mg	973mg	17%
Selenium	5.7µg	13.5µg	14%
Fats	14.2g	22.74g	13%
Calcium	31mg	136mg	11%
Iron	4.01mg	4.88mg	11%
Vitamin E	0.72mg	2.19mg	10%
Vitamin B12	0.09µg	0.34µg	10%
Phosphorus	132mg	200mg	10%
Protein	6.6g	10.93g	9%
Vitamin B6	0.051mg	0.17mg	9%
Magnesium	53mg	25mg	7%
Manganese	0.696mg	0.562mg	6%
Vitamin B2	0.266mg	0.338mg	6%
Vitamin K	2.4µg	9.4µg	6%
Saturated fat	4.241g	5.288g	5%
Carbs	72.7g	59.42g	4%
Fiber	3.4g	2.3g	4%
Caffeine	10mg	0mg	3%
Calories	433kcal	489kcal	3%
Vitamin B5	0.381mg	0.472mg	2%
Potassium	210mg	156mg	2%
Monounsaturated fat	4.865g	5.744g	2%
Vitamin A	3µg	17µg	2%
Zinc	1.09mg	1.19mg	1%
Choline	14.3mg	8.7mg	1%
Net carbs	69.3g	57.12g	N/A
Cholesterol	2mg	3mg	0%
Vitamin D	0IU	1IU	0%
Sugar	37.43g	4.53g	N/A
Trans fat		0.542g	N/A
Tryptophan	0.096mg	0.129mg	0%
Threonine	0.22mg	0.295mg	0%
Isoleucine	0.261mg	0.424mg	0%
Leucine	0.447mg	0.744mg	0%
Lysine	0.281mg	0.418mg	0%
Methionine	0.105mg	0.194mg	0%
Phenylalanine	0.308mg	0.49mg	0%
Valine	0.323mg	0.478mg	0%
Histidine	0.128mg	0.245mg	0%
Fructose		0.37g	0%
Omega-3 - EPA	0.003g	0.001g	N/A
Omega-3 - DHA	0.002g	0g	N/A
Omega-3 - ALA		0.715g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		9.25g	N/A