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.

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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

Cream cheese

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

Cream cheese

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

All nutrients comparison - raw data values

Nutrient			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