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  6. French rolls vs. Waffle

French rolls vs. Waffle — In-Depth Nutrition Comparison

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What are the main differences between French rolls and Waffle?

  • French rolls are richer in Vitamin B1, Folate, Vitamin B3, and Manganese, while Waffle is higher in Selenium, Calcium, Phosphorus, and Vitamin B12.
  • Waffle's daily need coverage for Selenium is 33% higher.
  • Waffle has 2 times less Folate than French rolls. French rolls have 113µg of Folate, while Waffle has 46µg.
  • French rolls are lower in Saturated Fat.

We used Rolls, french and Waffles, plain, prepared from recipe types in this comparison.

Infographic

French rolls vs Waffle 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.
French rolls
French rolls
5
:
5
Waffle
Waffle
Contains more Iron +17.3%
Contains more Zinc +32.4%
Contains more Copper +117.7%
Contains more Manganese +110.9%
Contains more Calcium +180.2%
Contains more Phosphorus +126.2%
Contains more Potassium +39.5%
Contains less Sodium -11%
Contains more Selenium +65.6%
Equal in Magnesium - 19
French rolls
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 102% 15% 36% 11% 75% 25% 45% 73% 153%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +17.3%
Contains more Zinc +32.4%
Contains more Copper +117.7%
Contains more Manganese +110.9%
Contains more Calcium +180.2%
Contains more Phosphorus +126.2%
Contains more Potassium +39.5%
Contains less Sodium -11%
Contains more Selenium +65.6%
Equal in Magnesium - 19

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.
French rolls
French rolls
6
:
6
Waffle
Waffle
Contains more Vitamin B1 +98.9%
Contains more Vitamin B3 +109.9%
Contains more Folate +145.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B6 +43.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.485
French rolls
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 0% 131% 70% 82% 28% 9% 85% 0% 5%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Contains more Vitamin B1 +98.9%
Contains more Vitamin B3 +109.9%
Contains more Folate +145.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.7%
Contains more Vitamin B6 +43.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.485

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
French rolls
French rolls
2
:
3
Waffle
Waffle
Contains more Carbs +52.6%
Contains more Fats +227.9%
Contains more Water +20.7%
Contains more Other +47.6%
Equal in Protein - 7.9
French rolls
9% 4% 50% 35% 2%
Protein: 8.6 g
Fats: 4.3 g
Carbs: 50.2 g
Water: 34.8 g
Other: 2.1 g
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more Carbs +52.6%
Contains more Fats +227.9%
Contains more Water +20.7%
Contains more Other +47.6%
Equal in Protein - 7.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
French rolls
French rolls
1
:
2
Waffle
Waffle
Contains less Saturated Fat -66.4%
Contains more Monounsaturated Fat +79.6%
Contains more Polyunsaturated fat +713.5%
French rolls
26% 52% 22%
Saturated Fat: 0.962 g
Monounsaturated Fat: 1.961 g
Polyunsaturated fat: 0.834 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -66.4%
Contains more Monounsaturated Fat +79.6%
Contains more Polyunsaturated fat +713.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French rolls Waffle Opinion
Net carbs 47g 32.9g French rolls
Protein 8.6g 7.9g French rolls
Fats 4.3g 14.1g Waffle
Carbs 50.2g 32.9g French rolls
Calories 277kcal 291kcal Waffle
Sugar 0.31g Waffle
Fiber 3.2g French rolls
Calcium 91mg 255mg Waffle
Iron 2.71mg 2.31mg French rolls
Magnesium 20mg 19mg French rolls
Phosphorus 84mg 190mg Waffle
Potassium 114mg 159mg Waffle
Sodium 574mg 511mg Waffle
Zinc 0.9mg 0.68mg French rolls
Copper 0.135mg 0.062mg French rolls
Manganese 0.559mg 0.265mg French rolls
Selenium 27.9µg 46.2µg Waffle
Vitamin A 0IU 228IU Waffle
Vitamin A RAE 0µg 65µg Waffle
Vitamin E 0.3mg French rolls
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.523mg 0.263mg French rolls
Vitamin B2 0.3mg 0.347mg Waffle
Vitamin B3 4.352mg 2.073mg French rolls
Vitamin B5 0.452mg 0.485mg Waffle
Vitamin B6 0.039mg 0.056mg Waffle
Folate 113µg 46µg French rolls
Vitamin B12 0µg 0.25µg Waffle
Vitamin K 1.8µg French rolls
Tryptophan 0.099mg 0.099mg
Threonine 0.255mg 0.289mg Waffle
Isoleucine 0.336mg 0.362mg Waffle
Leucine 0.608mg 0.63mg Waffle
Lysine 0.231mg 0.384mg Waffle
Methionine 153mg 0.179mg French rolls
Phenylalanine 0.422mg 0.395mg French rolls
Valine 0.38mg 0.409mg Waffle
Histidine 0.188mg 0.187mg French rolls
Cholesterol 0mg 69mg French rolls
Saturated Fat 0.962g 2.866g French rolls
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 1.961g 3.521g Waffle
Polyunsaturated fat 0.834g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French rolls Waffle
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
34%
French rolls
26%
Waffle
Minerals Daily Need Coverage Score
56%
French rolls
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 63mg)
Which food is lower in Cholesterol?
French rolls
French rolls is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
French rolls
French rolls is lower in Saturated Fat (difference - 1.904g)
Which food is lower in glycemic index?
French rolls
French rolls is lower in glycemic index (difference - 13)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. French rolls - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172795/nutrients
  2. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.