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  6. Wafer vs. Romano cheese

Wafer vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between wafer and romano cheese

  • Wafer is higher in copper, iron, manganese, and vitamin B3, yet romano cheese is higher in calcium, phosphorus, and vitamin B12.
  • Romano cheese covers your daily calcium needs 103% more than wafer.
  • Wafer contains 37 times more vitamin B3 than romano cheese. While wafer contains 2.858mg of vitamin B3, romano cheese contains only 0.077mg.
  • The amount of sodium in wafer is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Cookies, chocolate wafers and Cheese, romano.

Infographic

Wafer vs Romano cheese 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
6
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +29.3%
Contains more PotassiumPotassium +144.2%
Contains more IronIron +420.8%
Contains more CopperCopper +1443.3%
Contains less SodiumSodium -59.5%
Contains more ManganeseManganese +3380%
Contains more CalciumCalcium +3332.3%
Contains more ZincZinc +136.7%
Contains more PhosphorusPhosphorus +475.8%
Contains more SeleniumSelenium +154.4%

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
4
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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin EVitamin E +213%
Contains more Vitamin B1Vitamin B1 +448.6%
Contains more Vitamin B3Vitamin B3 +3611.7%
Contains more FolateFolate +571.4%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B5Vitamin B5 +11.3%
Contains more Vitamin B6Vitamin B6 +66.7%
Contains more Vitamin B12Vitamin B12 +1144.4%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~2.2µg
~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient Wafer Romano cheese DV% diff.
Calcium 31mg 1064mg 103%
Phosphorus 132mg 760mg 90%
Saturated fat 4.241g 17.115g 59%
Protein 6.6g 31.8g 50%
Copper 0.463mg 0.03mg 48%
Vitamin B12 0.09µg 1.12µg 43%
Iron 4.01mg 0.77mg 41%
Sodium 580mg 1433mg 37%
Cholesterol 2mg 104mg 34%
Manganese 0.696mg 0.02mg 29%
Polyunsaturated fat 4.153g 0.593g 24%
Carbs 72.7g 3.63g 23%
Fats 14.2g 26.94g 20%
Vitamin B3 2.858mg 0.077mg 17%
Selenium 5.7µg 14.5µg 16%
Vitamin B1 0.203mg 0.037mg 14%
Zinc 1.09mg 2.58mg 14%
Fiber 3.4g 0g 14%
Vitamin A 3µg 96µg 10%
Folate 47µg 7µg 10%
Vitamin B2 0.266mg 0.37mg 8%
Monounsaturated fat 4.865g 7.838g 7%
Potassium 210mg 86mg 4%
Vitamin E 0.72mg 0.23mg 3%
Vitamin D 0µg 0.5µg 3%
Magnesium 53mg 41mg 3%
Vitamin D 0IU 20IU 3%
Vitamin B6 0.051mg 0.085mg 3%
Caffeine 10mg 0mg 3%
Calories 433kcal 387kcal 2%
Vitamin B5 0.381mg 0.424mg 1%
Net carbs 69.3g 3.63g N/A
Sugar 37.43g 0.73g N/A
Vitamin K 2.4µg 2.2µg 0%
Choline 14.3mg 15.4mg 0%
Tryptophan 0.096mg 0.429mg 0%
Threonine 0.22mg 1.171mg 0%
Isoleucine 0.261mg 1.685mg 0%
Leucine 0.447mg 3.071mg 0%
Lysine 0.281mg 2.941mg 0%
Methionine 0.105mg 0.852mg 0%
Phenylalanine 0.308mg 1.71mg 0%
Valine 0.323mg 2.183mg 0%
Histidine 0.128mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +1902.8%
Contains more ProteinProtein +381.8%
Contains more FatsFats +89.7%
Contains more WaterWater +586.9%
Contains more OtherOther +236%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
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
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -75.2%
Contains more Poly. FatPolyunsaturated fat +600.3%
Contains more Mono. FatMonounsaturated fat +61.1%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.