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  6. Wafer vs. Waffle

Wafer vs. Waffle — In-Depth Nutrition Comparison

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The main differences between Wafer and Waffle

  • Wafer is richer in Copper, Iron, Manganese, and Magnesium, yet Waffle is richer in Selenium, Calcium, Phosphorus, and Vitamin A RAE.
  • Daily need coverage for Selenium from Waffle is 74% higher.
  • Wafer contains 7 times more Copper than Waffle. Wafer contains 0.463mg of Copper, while Waffle contains 0.062mg.
  • Waffle contains less Saturated Fat.

Food types used in this article are Cookies, chocolate wafers and Waffles, plain, prepared from recipe.

Infographic

Wafer 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.
Wafer
Wafer
6
:
4
Waffle
Waffle
Contains more Iron +73.6%
Contains more Magnesium +178.9%
Contains more Potassium +32.1%
Contains more Zinc +60.3%
Contains more Copper +646.8%
Contains more Manganese +162.6%
Contains more Calcium +722.6%
Contains more Phosphorus +43.9%
Contains less Sodium -11.9%
Contains more Selenium +710.5%
Wafer
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 151% 38% 57% 19% 76% 30% 155% 91% 32%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +73.6%
Contains more Magnesium +178.9%
Contains more Potassium +32.1%
Contains more Zinc +60.3%
Contains more Copper +646.8%
Contains more Manganese +162.6%
Contains more Calcium +722.6%
Contains more Phosphorus +43.9%
Contains less Sodium -11.9%
Contains more Selenium +710.5%

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
Wafer
5
:
7
Waffle
Waffle
Contains more Vitamin B3 +37.9%
Contains more Vitamin A +2180%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.6%
Contains more Vitamin B2 +30.5%
Contains more Vitamin B5 +27.3%
Contains more Vitamin B12 +177.8%
Equal in Vitamin B6 - 0.056
Equal in Folate - 46
Wafer
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 15% 0% 0% 51% 62% 54% 23% 12% 36% 12% 6%
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 B3 +37.9%
Contains more Vitamin A +2180%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +29.6%
Contains more Vitamin B2 +30.5%
Contains more Vitamin B5 +27.3%
Contains more Vitamin B12 +177.8%
Equal in Vitamin B6 - 0.056
Equal in Folate - 46

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
Wafer
2
:
3
Waffle
Waffle
Contains more Carbs +121%
Contains more Protein +19.7%
Contains more Water +833.3%
Contains more Other +55%
Equal in Fats - 14.1
Wafer
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 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 Carbs +121%
Contains more Protein +19.7%
Contains more Water +833.3%
Contains more Other +55%
Equal in Fats - 14.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
Wafer
1
:
2
Waffle
Waffle
Contains more Monounsaturated Fat +38.2%
Contains less Saturated Fat -32.4%
Contains more Polyunsaturated fat +63.4%
Wafer
32% 37% 31%
Saturated Fat: 4.241 g
Monounsaturated Fat: 4.865 g
Polyunsaturated fat: 4.153 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains more Monounsaturated Fat +38.2%
Contains less Saturated Fat -32.4%
Contains more Polyunsaturated fat +63.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wafer Waffle
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol 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 Wafer Waffle Opinion
Net carbs 69.3g 32.9g Wafer
Protein 6.6g 7.9g Waffle
Fats 14.2g 14.1g Wafer
Carbs 72.7g 32.9g Wafer
Calories 433kcal 291kcal Wafer
Sugar 37.43g Waffle
Fiber 3.4g Wafer
Calcium 31mg 255mg Waffle
Iron 4.01mg 2.31mg Wafer
Magnesium 53mg 19mg Wafer
Phosphorus 132mg 190mg Waffle
Potassium 210mg 159mg Wafer
Sodium 580mg 511mg Waffle
Zinc 1.09mg 0.68mg Wafer
Copper 0.463mg 0.062mg Wafer
Manganese 0.696mg 0.265mg Wafer
Selenium 5.7µg 46.2µg Waffle
Vitamin A 10IU 228IU Waffle
Vitamin A RAE 3µg 65µg Waffle
Vitamin E 0.72mg Wafer
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.203mg 0.263mg Waffle
Vitamin B2 0.266mg 0.347mg Waffle
Vitamin B3 2.858mg 2.073mg Wafer
Vitamin B5 0.381mg 0.485mg Waffle
Vitamin B6 0.051mg 0.056mg Waffle
Folate 47µg 46µg Wafer
Vitamin B12 0.09µg 0.25µg Waffle
Vitamin K 2.4µg Wafer
Tryptophan 0.096mg 0.099mg Waffle
Threonine 0.22mg 0.289mg Waffle
Isoleucine 0.261mg 0.362mg Waffle
Leucine 0.447mg 0.63mg Waffle
Lysine 0.281mg 0.384mg Waffle
Methionine 0.105mg 0.179mg Waffle
Phenylalanine 0.308mg 0.395mg Waffle
Valine 0.323mg 0.409mg Waffle
Histidine 0.128mg 0.187mg Waffle
Cholesterol 2mg 69mg Wafer
Saturated Fat 4.241g 2.866g Waffle
Omega-3 - DHA 0.002g 0.006g Waffle
Omega-3 - EPA 0.003g 0.001g Wafer
Monounsaturated Fat 4.865g 3.521g Wafer
Polyunsaturated fat 4.153g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wafer 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
22%
Wafer
26%
Waffle
Minerals Daily Need Coverage Score
65%
Wafer
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Waffle
Waffle is lower in Saturated Fat (difference - 1.375g)
Which food is lower in Cholesterol?
Wafer
Wafer is lower in Cholesterol (difference - 67mg)
Which food is lower in glycemic index?
Wafer
Wafer is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Wafer
Wafer 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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.