Wafer vs. Gouda cheese — In-Depth Nutrition Comparison
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How are wafer and gouda cheese different?
- Wafer is higher in copper, iron, manganese, and vitamin B3; however, gouda cheese is richer in calcium, vitamin B12, phosphorus, and zinc.
- Daily need coverage for calcium for gouda cheese is 67% higher.
- Wafer contains 63 times more manganese than gouda cheese. While wafer contains 0.696mg of manganese, gouda cheese contains only 0.011mg.
- Wafer has less saturated fat.
- Gouda cheese has a lower glycemic index (0) than wafer (61).
Cookies, chocolate wafers and Cheese, gouda are the varieties used in this article.
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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 MagnesiumMagnesium | +82.8% |
| Contains more PotassiumPotassium | +73.6% |
| Contains more IronIron | +1570.8% |
| Contains more CopperCopper | +1186.1% |
| Contains less SodiumSodium | -29.2% |
| Contains more ManganeseManganese | +6227.3% |
| Contains more CalciumCalcium | +2158.1% |
| Contains more ZincZinc | +257.8% |
| Contains more PhosphorusPhosphorus | +313.6% |
| 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.
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B1Vitamin B1 | +576.7% |
| Contains more Vitamin B3Vitamin B3 | +4436.5% |
| Contains more Vitamin B5Vitamin B5 | +12.1% |
| Contains more FolateFolate | +123.8% |
| Contains more Vitamin AVitamin A | +5400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +25.6% |
| Contains more Vitamin B6Vitamin B6 | +56.9% |
| Contains more Vitamin B12Vitamin B12 | +1611.1% |
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:
24.94 g
Fats:
27.44 g
Carbs:
2.22 g
Water:
41.46 g
Other:
3.94 g
| Contains more CarbsCarbs | +3174.8% |
| Contains more ProteinProtein | +277.9% |
| Contains more FatsFats | +93.2% |
| Contains more WaterWater | +821.3% |
| Contains more OtherOther | +97% |
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
17.614 g
Monounsaturated fat:
Mono. Fat
7.747 g
Polyunsaturated fat:
Poly. Fat
0.657 g
| Contains less Sat. FatSaturated fat | -75.9% |
| Contains more Poly. FatPolyunsaturated fat | +532.1% |
| Contains more Mono. FatMonounsaturated fat | +59.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Calcium | 31mg | 700mg | 67% |
| Saturated fat | 4.241g | 17.614g | 61% |
| Vitamin B12 | 0.09µg | 1.54µg | 60% |
| Phosphorus | 132mg | 546mg | 59% |
| Copper | 0.463mg | 0.036mg | 47% |
| Iron | 4.01mg | 0.24mg | 47% |
| Cholesterol | 2mg | 114mg | 37% |
| Protein | 6.6g | 24.94g | 37% |
| Manganese | 0.696mg | 0.011mg | 30% |
| Zinc | 1.09mg | 3.9mg | 26% |
| Polyunsaturated fat | 4.153g | 0.657g | 23% |
| Carbs | 72.7g | 2.22g | 23% |
| Fats | 14.2g | 27.44g | 20% |
| Vitamin A | 3µg | 165µg | 18% |
| Vitamin B3 | 2.858mg | 0.063mg | 17% |
| Selenium | 5.7µg | 14.5µg | 16% |
| Fiber | 3.4g | 0g | 14% |
| Vitamin B1 | 0.203mg | 0.03mg | 14% |
| Sodium | 580mg | 819mg | 10% |
| Folate | 47µg | 21µg | 7% |
| Monounsaturated fat | 4.865g | 7.747g | 7% |
| Magnesium | 53mg | 29mg | 6% |
| Vitamin B2 | 0.266mg | 0.334mg | 5% |
| Calories | 433kcal | 356kcal | 4% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Caffeine | 10mg | 0mg | 3% |
| Vitamin E | 0.72mg | 0.24mg | 3% |
| Potassium | 210mg | 121mg | 3% |
| Vitamin D | 0IU | 20IU | 3% |
| Vitamin B6 | 0.051mg | 0.08mg | 2% |
| Vitamin B5 | 0.381mg | 0.34mg | 1% |
| Net carbs | 69.3g | 2.22g | N/A |
| Sugar | 37.43g | 2.22g | N/A |
| Vitamin K | 2.4µg | 2.3µg | 0% |
| Choline | 14.3mg | 15.4mg | 0% |
| Tryptophan | 0.096mg | 0.352mg | 0% |
| Threonine | 0.22mg | 0.93mg | 0% |
| Isoleucine | 0.261mg | 1.306mg | 0% |
| Leucine | 0.447mg | 2.564mg | 0% |
| Lysine | 0.281mg | 2.654mg | 0% |
| Methionine | 0.105mg | 0.719mg | 0% |
| Phenylalanine | 0.308mg | 1.431mg | 0% |
| Valine | 0.323mg | 1.806mg | 0% |
| Histidine | 0.128mg | 1.032mg | 0% |
| Omega-3 - EPA | 0.003g | 0g | N/A |
| Omega-3 - DHA | 0.002g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
21%
32%
Minerals Daily Need Coverage Score
65%
79%
Comparison summary
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 112mg)
Which food contains less Sodium?
Wafer contains less Sodium (difference - 239mg)
Which food is lower in Saturated fat?
Wafer is lower in Saturated fat (difference - 13.373g)
Which food is cheaper?
Wafer is cheaper (difference - $2)
Which food is lower in Sugar?
Gouda cheese is lower in Sugar (difference - 35.21g)
Which food is lower in glycemic index?
Gouda cheese is lower in glycemic index (difference - 61)
Which food is richer in minerals?
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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.
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.