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  6. Saltine cracker vs. Waffle

Saltine cracker vs. Waffle — In-Depth Nutrition Comparison

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The main differences between Saltine cracker and Waffle

  • Saltine cracker is richer in Iron, Vitamin B3, Vitamin B1, Folate, Vitamin B2, and Manganese, yet Waffle is richer in Selenium, and Calcium.
  • Daily need coverage for Iron from Saltine cracker is 68% higher.
  • Saltine cracker contains 3 times more Vitamin B3 than Waffle. Saltine cracker contains 5.714mg of Vitamin B3, while Waffle contains 2.073mg.
  • Waffle contains less Sodium.

Food types used in this article are Crackers, saltines, fat-free, low-sodium and Waffles, plain, prepared from recipe.

Infographic

Saltine cracker 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.
Saltine cracker
Saltine cracker
5
:
5
Waffle
Waffle
Contains more Iron +234.2%
Contains more Magnesium +36.8%
Contains more Zinc +38.2%
Contains more Copper +133.9%
Contains more Manganese +140.4%
Contains more Calcium +1059.1%
Contains more Phosphorus +68.1%
Contains more Potassium +38.3%
Contains less Sodium -39.8%
Contains more Selenium +115.9%
Saltine cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 290% 19% 49% 11% 111% 26% 49% 84% 117%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +234.2%
Contains more Magnesium +36.8%
Contains more Zinc +38.2%
Contains more Copper +133.9%
Contains more Manganese +140.4%
Contains more Calcium +1059.1%
Contains more Phosphorus +68.1%
Contains more Potassium +38.3%
Contains less Sodium -39.8%
Contains more Selenium +115.9%

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.
Saltine cracker
Saltine cracker
8
:
4
Waffle
Waffle
Contains more Vitamin B1 +97%
Contains more Vitamin B2 +70%
Contains more Vitamin B3 +175.6%
Contains more Vitamin B6 +51.8%
Contains more Folate +169.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +24.4%
Contains more Vitamin B12 +∞%
Saltine cracker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 130% 137% 108% 24% 20% 93% 0% 13%
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 +97%
Contains more Vitamin B2 +70%
Contains more Vitamin B3 +175.6%
Contains more Vitamin B6 +51.8%
Contains more Folate +169.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +24.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Saltine cracker
Saltine cracker
2
:
3
Waffle
Waffle
Contains more Protein +32.9%
Contains more Carbs +150.2%
Contains more Fats +781.3%
Contains more Water +1135.3%
Contains more Other +40.9%
Saltine cracker
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 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 +32.9%
Contains more Carbs +150.2%
Contains more Fats +781.3%
Contains more Water +1135.3%
Contains more Other +40.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Saltine cracker
Saltine cracker
1
:
2
Waffle
Waffle
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +2379.6%
Contains more Polyunsaturated fat +890.5%
Saltine cracker
23% 13% 64%
Saturated Fat: 0.244 g
Monounsaturated Fat: 0.142 g
Polyunsaturated fat: 0.685 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -91.5%
Contains more Monounsaturated Fat +2379.6%
Contains more Polyunsaturated fat +890.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saltine cracker Waffle Opinion
Net carbs 79.6g 32.9g Saltine cracker
Protein 10.5g 7.9g Saltine cracker
Fats 1.6g 14.1g Waffle
Carbs 82.3g 32.9g Saltine cracker
Calories 393kcal 291kcal Saltine cracker
Sugar 0.38g Waffle
Fiber 2.7g Saltine cracker
Calcium 22mg 255mg Waffle
Iron 7.72mg 2.31mg Saltine cracker
Magnesium 26mg 19mg Saltine cracker
Phosphorus 113mg 190mg Waffle
Potassium 115mg 159mg Waffle
Sodium 849mg 511mg Waffle
Zinc 0.94mg 0.68mg Saltine cracker
Copper 0.145mg 0.062mg Saltine cracker
Manganese 0.637mg 0.265mg Saltine cracker
Selenium 21.4µg 46.2µg Waffle
Vitamin A 0IU 228IU Waffle
Vitamin A RAE 0µg 65µg Waffle
Vitamin E 0.12mg Saltine cracker
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.518mg 0.263mg Saltine cracker
Vitamin B2 0.59mg 0.347mg Saltine cracker
Vitamin B3 5.714mg 2.073mg Saltine cracker
Vitamin B5 0.39mg 0.485mg Waffle
Vitamin B6 0.085mg 0.056mg Saltine cracker
Folate 124µg 46µg Saltine cracker
Vitamin B12 0µg 0.25µg Waffle
Vitamin K 4.9µg Saltine cracker
Tryptophan 0.138mg 0.099mg Saltine cracker
Threonine 0.287mg 0.289mg Waffle
Isoleucine 0.378mg 0.362mg Saltine cracker
Leucine 0.716mg 0.63mg Saltine cracker
Lysine 0.29mg 0.384mg Waffle
Methionine 0.18mg 0.179mg Saltine cracker
Phenylalanine 0.514mg 0.395mg Saltine cracker
Valine 0.439mg 0.409mg Saltine cracker
Histidine 0.224mg 0.187mg Saltine cracker
Cholesterol 0mg 69mg Saltine cracker
Saturated Fat 0.244g 2.866g Saltine cracker
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 0.142g 3.521g Waffle
Polyunsaturated fat 0.685g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saltine cracker 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
44%
Saltine cracker
26%
Waffle
Minerals Daily Need Coverage Score
76%
Saltine cracker
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 338mg)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Saltine cracker
Saltine cracker is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Saltine cracker
Saltine cracker is lower in Saturated Fat (difference - 2.622g)
Which food is lower in glycemic index?
Saltine cracker
Saltine cracker is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Saltine cracker
Saltine cracker is relatively richer in vitamins
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.

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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.