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Wafer vs. Cream cheese — In-Depth Nutrition Comparison

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The main differences between wafer and cream cheese

  • Wafer is richer in copper, iron, manganese, vitamin B3, vitamin B1, and fiber, yet cream cheese is richer in vitamin A.
  • Daily need coverage for saturated fat for cream cheese is 80% higher.
  • Cream cheese contains less sodium.
  • Cream cheese has a lower glycemic index than wafer.

Food types used in this article are Cookies, chocolate wafers and Cheese, cream.

Infographic

Wafer vs Cream cheese 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.
Wafer
7
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +488.9%
Contains more PotassiumPotassium +59.1%
Contains more IronIron +3545.5%
Contains more CopperCopper +2472.2%
Contains more ZincZinc +118%
Contains more PhosphorusPhosphorus +23.4%
Contains more ManganeseManganese +6227.3%
Contains more CalciumCalcium +212.9%
Contains less SodiumSodium -45.9%
Contains more SeleniumSelenium +50.9%

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
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%
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin B1Vitamin B1 +782.6%
Contains more Vitamin B2Vitamin B2 +15.7%
Contains more Vitamin B3Vitamin B3 +3040.7%
Contains more Vitamin KVitamin K +14.3%
Contains more FolateFolate +422.2%
Contains more Vitamin AVitamin A +10166.7%
Contains more Vitamin EVitamin E +19.4%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin B12Vitamin B12 +144.4%
Contains more CholineCholine +90.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.056mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
3
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +1217%
Contains more OtherOther +57.5%
Contains more FatsFats +142.5%
Contains more WaterWater +1069.3%
~equal in Protein ~6.15g

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -79%
Contains more Poly. FatPolyunsaturated fat +180%
Contains more Mono. FatMonounsaturated fat +83.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Cream cheese
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer Cream cheese DV% diff.
Saturated fat 4.241g 20.213g 73%
Iron 4.01mg 0.11mg 49%
Copper 0.463mg 0.018mg 49%
Vitamin A 3µg 308µg 34%
Cholesterol 2mg 101mg 33%
Fats 14.2g 34.44g 31%
Manganese 0.696mg 0.011mg 30%
Carbs 72.7g 5.52g 22%
Polyunsaturated fat 4.153g 1.483g 18%
Vitamin B3 2.858mg 0.091mg 17%
Vitamin B1 0.203mg 0.023mg 15%
Fiber 3.4g 0g 14%
Sodium 580mg 314mg 12%
Monounsaturated fat 4.865g 8.907g 10%
Magnesium 53mg 9mg 10%
Folate 47µg 9µg 10%
Calcium 31mg 97mg 7%
Selenium 5.7µg 8.6µg 5%
Zinc 1.09mg 0.5mg 5%
Vitamin B12 0.09µg 0.22µg 5%
Calories 433kcal 350kcal 4%
Phosphorus 132mg 107mg 4%
Caffeine 10mg 0mg 3%
Vitamin B5 0.381mg 0.517mg 3%
Vitamin B2 0.266mg 0.23mg 3%
Choline 14.3mg 27.2mg 2%
Potassium 210mg 132mg 2%
Vitamin E 0.72mg 0.86mg 1%
Protein 6.6g 6.15g 1%
Net carbs 69.3g 5.52g N/A
Sugar 37.43g 3.76g N/A
Starch 0.35g 0%
Vitamin B6 0.051mg 0.056mg 0%
Vitamin K 2.4µg 2.1µg 0%
Tryptophan 0.096mg 0.069mg 0%
Threonine 0.22mg 0.233mg 0%
Isoleucine 0.261mg 0.324mg 0%
Leucine 0.447mg 0.657mg 0%
Lysine 0.281mg 0.567mg 0%
Methionine 0.105mg 0.191mg 0%
Phenylalanine 0.308mg 0.291mg 0%
Valine 0.323mg 0.395mg 0%
Histidine 0.128mg 0.175mg 0%
Omega-3 - EPA 0.003g 0.01g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 99mg)
Which food is lower in Saturated fat?
Wafer
Wafer is lower in Saturated fat (difference - 15.972g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $3)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Cream cheese
Cream cheese is lower in Sugar (difference - 33.67g)
Which food contains less Sodium?
Cream cheese
Cream cheese contains less Sodium (difference - 266mg)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 61)
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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.