Wafer vs. Cheese sandwich — In-Depth Nutrition Comparison
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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
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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.
| 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 | +600% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 132mg | 382mg | 36% |
| Copper | 0.463mg | 0.16mg | 34% |
| Selenium | 5.7µg | 24.3µg | 34% |
| Polyunsaturated fat | 4.153g | 9.166g | 33% |
| Manganese | 0.696mg | 1.083mg | 17% |
| Calcium | 31mg | 204mg | 17% |
| Iron | 4.01mg | 2.62mg | 17% |
| Fats | 14.2g | 25g | 17% |
| Vitamin B6 | 0.051mg | 0.261mg | 16% |
| Monounsaturated fat | 4.865g | 10.351g | 14% |
| Vitamin B1 | 0.203mg | 0.358mg | 13% |
| Vitamin B2 | 0.266mg | 0.427mg | 12% |
| Sodium | 580mg | 839mg | 11% |
| Protein | 6.6g | 9.8g | 6% |
| Carbs | 72.7g | 58.2g | 5% |
| Vitamin B5 | 0.381mg | 0.622mg | 5% |
| Vitamin E | 0.72mg | 5% | |
| Folate | 47µg | 64µg | 4% |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Calories | 433kcal | 497kcal | 3% |
| Potassium | 210mg | 306mg | 3% |
| Vitamin A | 3µg | 21µg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Vitamin B3 | 2.858mg | 3.185mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Cholesterol | 2mg | 7mg | 2% |
| Zinc | 1.09mg | 0.87mg | 2% |
| Fiber | 3.4g | 3.1g | 1% |
| Vitamin B12 | 0.09µg | 0.12µg | 1% |
| Saturated fat | 4.241g | 4.129g | 1% |
| Net carbs | 69.3g | 55.1g | N/A |
| Magnesium | 53mg | 54mg | 0% |
| Sugar | 37.43g | N/A | |
| Tryptophan | 0.096mg | 0.13mg | 0% |
| Threonine | 0.22mg | 0.298mg | 0% |
| Isoleucine | 0.261mg | 0.383mg | 0% |
| Leucine | 0.447mg | 0.698mg | 0% |
| Lysine | 0.281mg | 0.344mg | 0% |
| Methionine | 0.105mg | 0.167mg | 0% |
| Phenylalanine | 0.308mg | 0.472mg | 0% |
| Valine | 0.323mg | 0.438mg | 0% |
| Histidine | 0.128mg | 0.219mg | 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
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
