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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.

Infographic

Wafer vs Monterey Jack 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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
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
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
1
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +10591.2%
Contains more ProteinProtein +270.9%
Contains more FatsFats +113.2%
Contains more WaterWater +811.3%
Contains more OtherOther +77.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
2
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 g
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -77.8%
Contains more Poly. FatPolyunsaturated fat +362%
Contains more Mono. FatMonounsaturated fat +79.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wafer Monterey Jack 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer Monterey Jack
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
21%
Wafer
26%
Monterey Jack
Minerals Daily Need Coverage Score
65%
Wafer
72%
Monterey Jack

Comparison summary

Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 87mg)
Which food contains less Sodium?
Wafer
Wafer contains less Sodium (difference - 20mg)
Which food is lower in Saturated fat?
Wafer
Wafer is lower in Saturated fat (difference - 14.825g)
Which food is cheaper?
Wafer
Wafer is cheaper (difference - $4)
Which food is lower in Sugar?
Monterey Jack
Monterey Jack is lower in Sugar (difference - 36.93g)
Which food is lower in glycemic index?
Monterey Jack
Monterey Jack is lower in glycemic index (difference - 34)
Which food is richer in minerals?
?
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.

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.