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  6. Pita bread vs. Waffle

Pita bread vs. Waffle — In-Depth Nutrition Comparison

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How are Pita bread and Waffle different?

  • Pita bread is richer in Vitamin B1, Vitamin B3, Folate, and Copper, while Waffle is higher in Selenium, Calcium, Phosphorus, and Vitamin B12.
  • Waffle covers your daily need of Selenium 35% more than Pita bread.
  • Pita bread contains 3 times more Copper than Waffle. Pita bread contains 0.168mg of Copper, while Waffle contains 0.062mg.
  • Pita bread is lower in Saturated Fat.

Bread, pita, white, enriched and Waffles, plain, prepared from recipe types were used in this article.

Infographic

Pita bread 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.
Pita bread
Pita bread
5
:
5
Waffle
Waffle
Contains more Iron +13.4%
Contains more Magnesium +36.8%
Contains more Zinc +23.5%
Contains more Copper +171%
Contains more Manganese +81.5%
Contains more Calcium +196.5%
Contains more Phosphorus +95.9%
Contains more Potassium +32.5%
Contains more Selenium +70.5%
Equal in Sodium - 511
Pita bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 99% 19% 42% 11% 70% 23% 56% 63% 148%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +13.4%
Contains more Magnesium +36.8%
Contains more Zinc +23.5%
Contains more Copper +171%
Contains more Manganese +81.5%
Contains more Calcium +196.5%
Contains more Phosphorus +95.9%
Contains more Potassium +32.5%
Contains more Selenium +70.5%
Equal in Sodium - 511

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.
Pita bread
Pita bread
6
:
6
Waffle
Waffle
Contains more Vitamin B1 +127.8%
Contains more Vitamin B3 +123.4%
Contains more Folate +132.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +64.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.347
Pita bread
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% 150% 76% 87% 24% 8% 81% 0% 1%
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 +127.8%
Contains more Vitamin B3 +123.4%
Contains more Folate +132.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +64.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.347

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita bread
Pita bread
2
:
3
Waffle
Waffle
Contains more Protein +15.2%
Contains more Carbs +69.3%
Contains more Fats +1075%
Contains more Water +30.8%
Contains more Other +63.2%
Pita bread
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 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 Protein +15.2%
Contains more Carbs +69.3%
Contains more Fats +1075%
Contains more Water +30.8%
Contains more Other +63.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita bread
Pita bread
1
:
2
Waffle
Waffle
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +3253.3%
Contains more Polyunsaturated fat +1168.2%
Pita bread
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -94.2%
Contains more Monounsaturated Fat +3253.3%
Contains more Polyunsaturated fat +1168.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pita bread 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 Pita bread Waffle Opinion
Net carbs 53.5g 32.9g Pita bread
Protein 9.1g 7.9g Pita bread
Fats 1.2g 14.1g Waffle
Carbs 55.7g 32.9g Pita bread
Calories 275kcal 291kcal Waffle
Sugar 1.3g Waffle
Fiber 2.2g Pita bread
Calcium 86mg 255mg Waffle
Iron 2.62mg 2.31mg Pita bread
Magnesium 26mg 19mg Pita bread
Phosphorus 97mg 190mg Waffle
Potassium 120mg 159mg Waffle
Sodium 536mg 511mg Waffle
Zinc 0.84mg 0.68mg Pita bread
Copper 0.168mg 0.062mg Pita bread
Manganese 0.481mg 0.265mg Pita bread
Selenium 27.1µg 46.2µg Waffle
Vitamin A 0IU 228IU Waffle
Vitamin A RAE 0µg 65µg Waffle
Vitamin E 0.3mg Pita bread
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.599mg 0.263mg Pita bread
Vitamin B2 0.327mg 0.347mg Waffle
Vitamin B3 4.632mg 2.073mg Pita bread
Vitamin B5 0.397mg 0.485mg Waffle
Vitamin B6 0.034mg 0.056mg Waffle
Folate 107µg 46µg Pita bread
Vitamin B12 0µg 0.25µg Waffle
Vitamin K 0.2µg Pita bread
Tryptophan 0.105mg 0.099mg Pita bread
Threonine 0.257mg 0.289mg Waffle
Isoleucine 0.349mg 0.362mg Waffle
Leucine 0.634mg 0.63mg Pita bread
Lysine 0.219mg 0.384mg Waffle
Methionine 0.16mg 0.179mg Waffle
Phenylalanine 0.446mg 0.395mg Pita bread
Valine 0.394mg 0.409mg Waffle
Histidine 0.195mg 0.187mg Pita bread
Cholesterol 0mg 69mg Pita bread
Saturated Fat 0.166g 2.866g Pita bread
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 0.105g 3.521g Waffle
Polyunsaturated fat 0.535g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pita bread 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
36%
Pita bread
26%
Waffle
Minerals Daily Need Coverage Score
55%
Pita bread
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 1.3g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 25mg)
Which food is lower in Cholesterol?
Pita bread
Pita bread is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Pita bread
Pita bread is lower in Saturated Fat (difference - 2.7g)
Which food is lower in glycemic index?
Pita bread
Pita bread is lower in glycemic index (difference - 8)
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. Pita bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174915/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.