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  6. Rye bread vs. Waffle

Rye bread vs. Waffle — In-Depth Nutrition Comparison

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What are the differences between Rye bread and Waffle?

  • Rye bread is higher in Manganese, Folate, Vitamin B1, Copper, and Vitamin B3, yet Waffle is higher in Selenium, Calcium, and Vitamin B12.
  • Waffle's daily need coverage for Selenium is 28% more.
  • Rye bread has 3 times more Manganese than Waffle. While Rye bread has 0.824mg of Manganese, Waffle has only 0.265mg.
  • The amount of Saturated Fat in Rye bread is lower.

We used Bread, rye and Waffles, plain, prepared from recipe types in this article.

Infographic

Rye 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.
Rye bread
Rye bread
6
:
4
Waffle
Waffle
Contains more Iron +22.5%
Contains more Magnesium +110.5%
Contains more Zinc +67.6%
Contains more Copper +200%
Contains more Manganese +210.9%
Contains more Calcium +249.3%
Contains more Phosphorus +52%
Contains less Sodium -15.3%
Contains more Selenium +49.5%
Equal in Potassium - 159
Rye bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 107% 29% 54% 15% 79% 32% 62% 108% 169%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +22.5%
Contains more Magnesium +110.5%
Contains more Zinc +67.6%
Contains more Copper +200%
Contains more Manganese +210.9%
Contains more Calcium +249.3%
Contains more Phosphorus +52%
Contains less Sodium -15.3%
Contains more Selenium +49.5%
Equal in Potassium - 159

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.
Rye bread
Rye bread
7
:
4
Waffle
Waffle
Contains more Vitamin B1 +65%
Contains more Vitamin B3 +83.6%
Contains more Vitamin B6 +33.9%
Contains more Folate +139.1%
Contains more Vitamin A +3157.1%
Contains more Vitamin B5 +10.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin C - 0.4
Equal in Vitamin B2 - 0.347
Rye bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 2% 109% 78% 72% 27% 18% 83% 0% 3%
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 +65%
Contains more Vitamin B3 +83.6%
Contains more Vitamin B6 +33.9%
Contains more Folate +139.1%
Contains more Vitamin A +3157.1%
Contains more Vitamin B5 +10.2%
Contains more Vitamin B12 +∞%
Equal in Vitamin C - 0.4
Equal in Vitamin B2 - 0.347

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye bread
Rye bread
2
:
3
Waffle
Waffle
Contains more Carbs +46.8%
Contains more Fats +327.3%
Contains more Water +12.6%
Contains more Other +19.2%
Equal in Protein - 7.9
Rye bread
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 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 +46.8%
Contains more Fats +327.3%
Contains more Water +12.6%
Contains more Other +19.2%
Equal in Protein - 7.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye bread
Rye bread
1
:
2
Waffle
Waffle
Contains less Saturated Fat -78.2%
Contains more Monounsaturated Fat +168.6%
Contains more Polyunsaturated fat +749.2%
Rye bread
23% 48% 29%
Saturated Fat: 0.626 g
Monounsaturated Fat: 1.311 g
Polyunsaturated fat: 0.799 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -78.2%
Contains more Monounsaturated Fat +168.6%
Contains more Polyunsaturated fat +749.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye bread Waffle Opinion
Net carbs 42.5g 32.9g Rye bread
Protein 8.5g 7.9g Rye bread
Fats 3.3g 14.1g Waffle
Carbs 48.3g 32.9g Rye bread
Calories 259kcal 291kcal Waffle
Sugar 3.85g Waffle
Fiber 5.8g Rye bread
Calcium 73mg 255mg Waffle
Iron 2.83mg 2.31mg Rye bread
Magnesium 40mg 19mg Rye bread
Phosphorus 125mg 190mg Waffle
Potassium 166mg 159mg Rye bread
Sodium 603mg 511mg Waffle
Zinc 1.14mg 0.68mg Rye bread
Copper 0.186mg 0.062mg Rye bread
Manganese 0.824mg 0.265mg Rye bread
Selenium 30.9µg 46.2µg Waffle
Vitamin A 7IU 228IU Waffle
Vitamin A RAE 0µg 65µg Waffle
Vitamin E 0.33mg Rye bread
Vitamin C 0.4mg 0.4mg
Vitamin B1 0.434mg 0.263mg Rye bread
Vitamin B2 0.335mg 0.347mg Waffle
Vitamin B3 3.805mg 2.073mg Rye bread
Vitamin B5 0.44mg 0.485mg Waffle
Vitamin B6 0.075mg 0.056mg Rye bread
Folate 110µg 46µg Rye bread
Vitamin B12 0µg 0.25µg Waffle
Vitamin K 1.2µg Rye bread
Tryptophan 0.096mg 0.099mg Waffle
Threonine 0.255mg 0.289mg Waffle
Isoleucine 0.319mg 0.362mg Waffle
Leucine 0.579mg 0.63mg Waffle
Lysine 0.233mg 0.384mg Waffle
Methionine 0.139mg 0.179mg Waffle
Phenylalanine 0.411mg 0.395mg Rye bread
Valine 0.379mg 0.409mg Waffle
Histidine 0.182mg 0.187mg Waffle
Cholesterol 0mg 69mg Rye bread
Saturated Fat 0.626g 2.866g Rye bread
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 1.311g 3.521g Waffle
Polyunsaturated fat 0.799g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye 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
33%
Rye bread
26%
Waffle
Minerals Daily Need Coverage Score
67%
Rye bread
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 92mg)
Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 2.24g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.