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  6. Wafer vs. Goat cheese

Wafer vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between Wafer and Goat cheese

  • Wafer is richer in Iron, Manganese, Fiber, and Folate, yet Goat cheese is richer in Vitamin A RAE, Phosphorus, Vitamin B2, and Calcium.
  • Daily need coverage for Saturated Fat from Goat cheese is 82% higher.
  • Wafer contains less Saturated Fat.

Food types used in this article are Cookies, chocolate wafers and Cheese, goat, semisoft type.

Infographic

Wafer vs Goat 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
:
4
Goat cheese
Goat cheese
Contains more Iron +147.5%
Contains more Magnesium +82.8%
Contains more Potassium +32.9%
Contains more Zinc +65.2%
Contains more Manganese +648.4%
Contains more Selenium +50%
Contains more Calcium +861.3%
Contains more Phosphorus +184.1%
Contains less Sodium -28.4%
Contains more Copper +21.8%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Contains more Iron +147.5%
Contains more Magnesium +82.8%
Contains more Potassium +32.9%
Contains more Zinc +65.2%
Contains more Manganese +648.4%
Contains more Selenium +50%
Contains more Calcium +861.3%
Contains more Phosphorus +184.1%
Contains less Sodium -28.4%
Contains more Copper +21.8%

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
5
:
6
Goat cheese
Goat cheese
Contains more Vitamin E +176.9%
Contains more Vitamin B1 +181.9%
Contains more Vitamin B3 +149%
Contains more Vitamin B5 +100.5%
Contains more Folate +2250%
Contains more Vitamin A +14540%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +154.1%
Contains more Vitamin B6 +17.6%
Contains more Vitamin B12 +144.4%
Equal in Vitamin K - 2.5
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Contains more Vitamin E +176.9%
Contains more Vitamin B1 +181.9%
Contains more Vitamin B3 +149%
Contains more Vitamin B5 +100.5%
Contains more Folate +2250%
Contains more Vitamin A +14540%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +154.1%
Contains more Vitamin B6 +17.6%
Contains more Vitamin B12 +144.4%
Equal in Vitamin K - 2.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
1
:
4
Goat cheese
Goat cheese
Contains more Carbs +60483.3%
Contains more Protein +227%
Contains more Fats +110.1%
Contains more Water +911.6%
Contains more Other +47%
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more Carbs +60483.3%
Contains more Protein +227%
Contains more Fats +110.1%
Contains more Water +911.6%
Contains more Other +47%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
2
:
1
Goat cheese
Goat cheese
Contains less Saturated Fat -79.5%
Contains more Polyunsaturated fat +485.8%
Contains more Monounsaturated Fat +39.9%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Contains less Saturated Fat -79.5%
Contains more Polyunsaturated fat +485.8%
Contains more Monounsaturated Fat +39.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Goat cheese
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wafer Goat cheese Opinion
Net carbs 69.3g 0.12g Wafer
Protein 6.6g 21.58g Goat cheese
Fats 14.2g 29.84g Goat cheese
Carbs 72.7g 0.12g Wafer
Calories 433kcal 364kcal Wafer
Sugar 37.43g 0.12g Goat cheese
Fiber 3.4g 0g Wafer
Calcium 31mg 298mg Goat cheese
Iron 4.01mg 1.62mg Wafer
Magnesium 53mg 29mg Wafer
Phosphorus 132mg 375mg Goat cheese
Potassium 210mg 158mg Wafer
Sodium 580mg 415mg Goat cheese
Zinc 1.09mg 0.66mg Wafer
Copper 0.463mg 0.564mg Goat cheese
Manganese 0.696mg 0.093mg Wafer
Selenium 5.7µg 3.8µg Wafer
Vitamin A 10IU 1464IU Goat cheese
Vitamin A RAE 3µg 407µg Goat cheese
Vitamin E 0.72mg 0.26mg Wafer
Vitamin D 0IU 22IU Goat cheese
Vitamin D 0µg 0.5µg Goat cheese
Vitamin B1 0.203mg 0.072mg Wafer
Vitamin B2 0.266mg 0.676mg Goat cheese
Vitamin B3 2.858mg 1.148mg Wafer
Vitamin B5 0.381mg 0.19mg Wafer
Vitamin B6 0.051mg 0.06mg Goat cheese
Folate 47µg 2µg Wafer
Vitamin B12 0.09µg 0.22µg Goat cheese
Vitamin K 2.4µg 2.5µg Goat cheese
Tryptophan 0.096mg 0.227mg Goat cheese
Threonine 0.22mg 0.805mg Goat cheese
Isoleucine 0.261mg 0.893mg Goat cheese
Leucine 0.447mg 1.861mg Goat cheese
Lysine 0.281mg 1.549mg Goat cheese
Methionine 0.105mg 0.575mg Goat cheese
Phenylalanine 0.308mg 0.859mg Goat cheese
Valine 0.323mg 1.485mg Goat cheese
Histidine 0.128mg 0.589mg Goat cheese
Cholesterol 2mg 79mg Wafer
Saturated Fat 4.241g 20.639g Wafer
Omega-3 - DHA 0.002g 0g Wafer
Omega-3 - EPA 0.003g 0g Wafer
Monounsaturated Fat 4.865g 6.808g Goat cheese
Polyunsaturated fat 4.153g 0.709g Wafer

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Goat cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Wafer
30%
Goat cheese
Minerals Daily Need Coverage Score
65%
Wafer
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 77mg)
Which food is lower in Saturated Fat?
Wafer
Wafer is lower in Saturated Fat (difference - 16.398g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $2)
Which food is richer in minerals?
Wafer
Wafer is relatively richer in minerals
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 37.31g)
Which food contains less Sodium?
Goat cheese
Goat cheese contains less Sodium (difference - 165mg)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.