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  6. Wafer vs. Mozzarella

Wafer vs. Mozzarella — In-Depth Nutrition Comparison

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The main differences between wafer and mozzarella

  • Wafer is richer in copper and iron, yet mozzarella is richer in calcium, phosphorus, vitamin B12, zinc, and selenium.
  • Daily need coverage for calcium for mozzarella is 70% higher.
  • Wafer contains 36 times more sodium than mozzarella. Wafer contains 580mg of sodium, while mozzarella contains 16mg.
  • Mozzarella has a lower glycemic index than wafer.

Food types used in this article are Cookies, chocolate wafers and Cheese, mozzarella, low sodium.

Infographic

Wafer vs Mozzarella 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
5
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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +103.8%
Contains more PotassiumPotassium +121.1%
Contains more IronIron +1504%
Contains more CopperCopper +1614.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +2258.1%
Contains more ZincZinc +187.2%
Contains more PhosphorusPhosphorus +297%
Contains less SodiumSodium -97.2%
Contains more SeleniumSelenium +175.4%

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
6
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin EVitamin E +380%
Contains more Vitamin B1Vitamin B1 +915%
Contains more Vitamin B3Vitamin B3 +2281.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +33.3%
Contains more FolateFolate +422.2%
Contains more Vitamin AVitamin A +4466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.8%
Contains more Vitamin B6Vitamin B6 +56.9%
Contains more Vitamin B12Vitamin B12 +922.2%
Contains more CholineCholine +28.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Wafer Mozzarella DV% diff.
Calcium 31mg 731mg 70%
Phosphorus 132mg 524mg 56%
Copper 0.463mg 0.027mg 48%
Iron 4.01mg 0.25mg 47%
Protein 6.6g 27.5g 42%
Vitamin B12 0.09µg 0.92µg 35%
Manganese 0.696mg 30%
Saturated fat 4.241g 10.867g 30%
Sodium 580mg 16mg 25%
Polyunsaturated fat 4.153g 0.509g 24%
Carbs 72.7g 3.1g 23%
Zinc 1.09mg 3.13mg 19%
Selenium 5.7µg 15.7µg 18%
Cholesterol 2mg 54mg 17%
Vitamin B3 2.858mg 0.12mg 17%
Vitamin A 3µg 137µg 15%
Vitamin B1 0.203mg 0.02mg 15%
Fiber 3.4g 0g 14%
Folate 47µg 9µg 10%
Vitamin B5 0.381mg 8%
Calories 433kcal 280kcal 8%
Vitamin B2 0.266mg 0.34mg 6%
Magnesium 53mg 26mg 6%
Fats 14.2g 17.1g 4%
Vitamin E 0.72mg 0.15mg 4%
Caffeine 10mg 0mg 3%
Potassium 210mg 95mg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin B6 0.051mg 0.08mg 2%
Vitamin D 0IU 13IU 2%
Vitamin K 2.4µg 1.8µg 1%
Choline 14.3mg 18.4mg 1%
Net carbs 69.3g 3.1g N/A
Sugar 37.43g 1.23g N/A
Monounsaturated fat 4.865g 4.844g 0%
Tryptophan 0.096mg 0%
Threonine 0.22mg 0%
Isoleucine 0.261mg 0%
Leucine 0.447mg 0%
Lysine 0.281mg 0%
Methionine 0.105mg 0%
Phenylalanine 0.308mg 0%
Valine 0.323mg 0%
Histidine 0.128mg 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
Wafer
Wafer
1
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +2245.2%
Contains more ProteinProtein +316.7%
Contains more FatsFats +20.4%
Contains more WaterWater +1008.9%
Contains more OtherOther +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
3
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -61%
Contains more Poly. FatPolyunsaturated fat +715.9%
~equal in Monounsaturated fat ~4.844g

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.