Wafer vs. Monterey Jack — In-Depth Nutrition Comparison

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Important differences between wafer and monterey Jack

Wafer has more copper, iron, manganese, and vitamin B3; however, monterey Jack has more calcium, phosphorus, vitamin B12, and zinc.
Monterey Jack's daily need coverage for saturated fat is 74% more.
Wafer has 63 times more manganese than monterey Jack. Wafer has 0.696mg of manganese, while monterey Jack has 0.011mg.
Wafer is lower in saturated fat.
Wafer has a higher glycemic index than monterey Jack.

The food varieties used in the comparison are Cookies, chocolate wafers and Cheese, monterey.

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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.

Wafer

Monterey Jack

Contains more MagnesiumMagnesium	+96.3%
Contains more PotassiumPotassium	+159.3%
Contains more IronIron	+456.9%
Contains more CopperCopper	+1346.9%
Contains more ManganeseManganese	+6227.3%

Contains more CalciumCalcium	+2306.5%
Contains more ZincZinc	+175.2%
Contains more PhosphorusPhosphorus	+236.4%
Contains more SeleniumSelenium	+154.4%

~equal in Sodium ~600mg

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

Monterey Jack

Contains more Vitamin EVitamin E	+176.9%
Contains more Vitamin B1Vitamin B1	+1253.3%
Contains more Vitamin B3Vitamin B3	+2973.1%
Contains more Vitamin B5Vitamin B5	+81.4%
Contains more FolateFolate	+161.1%

Contains more Vitamin AVitamin A	+6500%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+46.6%
Contains more Vitamin B6Vitamin B6	+54.9%
Contains more Vitamin B12Vitamin B12	+822.2%

~equal in Vitamin C ~0mg

~equal in Vitamin K ~2.5µg

~equal in Choline ~15.4mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Calcium	31mg	746mg	72%
Saturated fat	4.241g	19.066g	67%
Copper	0.463mg	0.032mg	48%
Phosphorus	132mg	444mg	45%
Iron	4.01mg	0.72mg	41%
Protein	6.6g	24.48g	36%
Vitamin B12	0.09µg	0.83µg	31%
Manganese	0.696mg	0.011mg	30%
Cholesterol	2mg	89mg	29%
Fats	14.2g	30.28g	25%
Carbs	72.7g	0.68g	24%
Polyunsaturated fat	4.153g	0.899g	22%
Vitamin A	3µg	198µg	22%
Vitamin B3	2.858mg	0.093mg	17%
Zinc	1.09mg	3mg	17%
Vitamin B1	0.203mg	0.015mg	16%
Selenium	5.7µg	14.5µg	16%
Fiber	3.4g	0g	14%
Monounsaturated fat	4.865g	8.751g	10%
Vitamin B2	0.266mg	0.39mg	10%
Folate	47µg	18µg	7%
Magnesium	53mg	27mg	6%
Potassium	210mg	81mg	4%
Caffeine	10mg	0mg	3%
Calories	433kcal	373kcal	3%
Vitamin B5	0.381mg	0.21mg	3%
Vitamin D	0µg	0.6µg	3%
Vitamin E	0.72mg	0.26mg	3%
Vitamin D	0IU	22IU	3%
Vitamin B6	0.051mg	0.079mg	2%
Sodium	580mg	600mg	1%
Net carbs	69.3g	0.68g	N/A
Sugar	37.43g	0.5g	N/A
Vitamin K	2.4µg	2.5µg	0%
Choline	14.3mg	15.4mg	0%
Tryptophan	0.096mg	0.315mg	0%
Threonine	0.22mg	0.871mg	0%
Isoleucine	0.261mg	1.519mg	0%
Leucine	0.447mg	2.344mg	0%
Lysine	0.281mg	2.037mg	0%
Methionine	0.105mg	0.641mg	0%
Phenylalanine	0.308mg	1.289mg	0%
Valine	0.323mg	1.635mg	0%
Histidine	0.128mg	0.859mg	0%
Omega-3 - EPA	0.003g	0g	N/A
Omega-3 - DHA	0.002g	0g	N/A