Wafer vs. Cheese sandwich — In-Depth Nutrition Comparison
Compare
Significant differences between Wafer and Cheese sandwich
- Wafer has more Copper, and Iron, however, Cheese sandwich is richer in Phosphorus, Selenium, Calcium, Manganese, Vitamin B6, Vitamin B1, and Vitamin B2.
- Cheese sandwich covers your daily Phosphorus needs 36% more than Wafer.
- Cheese sandwich has 3 times less Copper than Wafer. Wafer has 0.463mg of Copper, while Cheese sandwich has 0.16mg.
- Wafer contains less Sodium.
Specific food types used in this comparison are Cookies, chocolate wafers and Crackers, wheat, sandwich, with cheese filling.
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.
| Contains more IronIron | +53.1% |
| Contains more CopperCopper | +189.4% |
| Contains more ZincZinc | +25.3% |
| Contains less SodiumSodium | -30.9% |
| Contains more CalciumCalcium | +558.1% |
| Contains more PotassiumPotassium | +45.7% |
| Contains more PhosphorusPhosphorus | +189.4% |
| Contains more ManganeseManganese | +55.6% |
| Contains more SeleniumSelenium | +326.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +610% |
| Contains more Vitamin B1Vitamin B1 | +76.4% |
| Contains more Vitamin B2Vitamin B2 | +60.5% |
| Contains more Vitamin B3Vitamin B3 | +11.4% |
| Contains more Vitamin B5Vitamin B5 | +63.3% |
| Contains more Vitamin B6Vitamin B6 | +411.8% |
| Contains more Vitamin B12Vitamin B12 | +33.3% |
| Contains more FolateFolate | +36.2% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
Protein:
9.8 g
Fats:
25 g
Carbs:
58.2 g
Water:
3.2 g
Other:
3.8 g
| Contains more CarbsCarbs | +24.9% |
| Contains more WaterWater | +40.6% |
| Contains more ProteinProtein | +48.5% |
| Contains more FatsFats | +76.1% |
| Contains more OtherOther | +90% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
4.241 g
Monounsaturated Fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
Saturated Fat:
Sat. Fat
4.129 g
Monounsaturated Fat:
Mono. Fat
10.351 g
Polyunsaturated fat:
Poly. Fat
9.166 g
| Contains more Mono. FatMonounsaturated Fat | +112.8% |
| Contains more Poly. FatPolyunsaturated fat | +120.7% |
~equal in
Saturated Fat
~4.129g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 433kcal | 497kcal |
|
| Protein | 6.6g | 9.8g |
|
| Fats | 14.2g | 25g |
|
| Vitamin C | 0mg | 1.5mg |
|
| Net carbs | 69.3g | 55.1g |
|
| Carbs | 72.7g | 58.2g |
|
| Cholesterol | 2mg | 7mg |
|
| Magnesium | 53mg | 54mg |
|
| Calcium | 31mg | 204mg |
|
| Potassium | 210mg | 306mg |
|
| Iron | 4.01mg | 2.62mg |
|
| Sugar | 37.43g |
|
|
| Fiber | 3.4g | 3.1g |
|
| Copper | 0.463mg | 0.16mg |
|
| Zinc | 1.09mg | 0.87mg |
|
| Phosphorus | 132mg | 382mg |
|
| Sodium | 580mg | 839mg |
|
| Vitamin A | 10IU | 71IU |
|
| Vitamin A | 3µg | 21µg |
|
| Vitamin E | 0.72mg |
|
|
| Manganese | 0.696mg | 1.083mg |
|
| Selenium | 5.7µg | 24.3µg |
|
| Vitamin B1 | 0.203mg | 0.358mg |
|
| Vitamin B2 | 0.266mg | 0.427mg |
|
| Vitamin B3 | 2.858mg | 3.185mg |
|
| Vitamin B5 | 0.381mg | 0.622mg |
|
| Vitamin B6 | 0.051mg | 0.261mg |
|
| Vitamin B12 | 0.09µg | 0.12µg |
|
| Vitamin K | 2.4µg |
|
|
| Folate | 47µg | 64µg |
|
| Choline | 14.3mg |
|
|
| Saturated Fat | 4.241g | 4.129g |
|
| Monounsaturated Fat | 4.865g | 10.351g |
|
| Polyunsaturated fat | 4.153g | 9.166g |
|
| Tryptophan | 0.096mg | 0.13mg |
|
| Threonine | 0.22mg | 0.298mg |
|
| Isoleucine | 0.261mg | 0.383mg |
|
| Leucine | 0.447mg | 0.698mg |
|
| Lysine | 0.281mg | 0.344mg |
|
| Methionine | 0.105mg | 0.167mg |
|
| Phenylalanine | 0.308mg | 0.472mg |
|
| Valine | 0.323mg | 0.438mg |
|
| Histidine | 0.128mg | 0.219mg |
|
| Omega-3 - EPA | 0.003g | 0g |
|
| Omega-3 - DHA | 0.002g | 0g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
32%
Minerals Daily Need Coverage Score
65%
85%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Wafer contains less Sodium (difference - 259mg)
Which food is lower in Sugar?
Cheese sandwich is lower in Sugar (difference - 37.43g)
Which food is lower in Saturated Fat?
Cheese sandwich is lower in Saturated Fat (difference - 0.112g)
Which food is lower in glycemic index?
Cheese sandwich is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)