Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Waffle vs. Cheese sandwich — In-Depth Nutrition Comparison

Compare

Significant differences between Waffle and Cheese sandwich

  • Waffle has more Selenium, however, Cheese sandwich is richer in Manganese, Phosphorus, Vitamin B6, Copper, Magnesium, Vitamin B1, and Vitamin B3.
  • Waffle covers your daily Selenium needs 40% more than Cheese sandwich.
  • Cheese sandwich has 10 times less Cholesterol than Waffle. Waffle has 69mg of Cholesterol, while Cheese sandwich has 7mg.

Specific food types used in this comparison are Waffles, plain, prepared from recipe and Crackers, wheat, sandwich, with cheese filling.

Infographic

Waffle vs Cheese sandwich 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.
Contains more Calcium +25%
Contains less Sodium -39.1%
Contains more Selenium +90.1%
Contains more Iron +13.4%
Contains more Magnesium +184.2%
Contains more Phosphorus +101.1%
Contains more Potassium +92.5%
Contains more Zinc +27.9%
Contains more Copper +158.1%
Contains more Manganese +308.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 62% 99% 39% 164% 27% 110% 24% 54% 142% 133%
Contains more Calcium +25%
Contains less Sodium -39.1%
Contains more Selenium +90.1%
Contains more Iron +13.4%
Contains more Magnesium +184.2%
Contains more Phosphorus +101.1%
Contains more Potassium +92.5%
Contains more Zinc +27.9%
Contains more Copper +158.1%
Contains more Manganese +308.7%

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.
Waffle
2
:
Contains more Vitamin A +221.1%
Contains more Vitamin B12 +108.3%
Contains more Vitamin C +275%
Contains more Vitamin B1 +36.1%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +53.6%
Contains more Vitamin B5 +28.2%
Contains more Vitamin B6 +366.1%
Contains more Folate +39.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 5% 90% 99% 60% 38% 61% 48% 15% 0%
Contains more Vitamin A +221.1%
Contains more Vitamin B12 +108.3%
Contains more Vitamin C +275%
Contains more Vitamin B1 +36.1%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +53.6%
Contains more Vitamin B5 +28.2%
Contains more Vitamin B6 +366.1%
Contains more Folate +39.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1212.5%
Contains more Protein +24.1%
Contains more Fats +77.3%
Contains more Carbs +76.9%
Contains more Other +22.6%
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more Water +1212.5%
Contains more Protein +24.1%
Contains more Fats +77.3%
Contains more Carbs +76.9%
Contains more Other +22.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -30.6%
Contains more Monounsaturated Fat +194%
Contains more Polyunsaturated fat +35.1%
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
17% 44% 39%
Saturated Fat: 4.129 g
Monounsaturated Fat: 10.351 g
Polyunsaturated fat: 9.166 g
Contains less Saturated Fat -30.6%
Contains more Monounsaturated Fat +194%
Contains more Polyunsaturated fat +35.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Cheese sandwich Opinion
Net carbs 32.9g 55.1g Cheese sandwich
Protein 7.9g 9.8g Cheese sandwich
Fats 14.1g 25g Cheese sandwich
Carbs 32.9g 58.2g Cheese sandwich
Calories 291kcal 497kcal Cheese sandwich
Fiber 3.1g Cheese sandwich
Calcium 255mg 204mg Waffle
Iron 2.31mg 2.62mg Cheese sandwich
Magnesium 19mg 54mg Cheese sandwich
Phosphorus 190mg 382mg Cheese sandwich
Potassium 159mg 306mg Cheese sandwich
Sodium 511mg 839mg Waffle
Zinc 0.68mg 0.87mg Cheese sandwich
Copper 0.062mg 0.16mg Cheese sandwich
Manganese 0.265mg 1.083mg Cheese sandwich
Selenium 46.2µg 24.3µg Waffle
Vitamin A 228IU 71IU Waffle
Vitamin A RAE 65µg 21µg Waffle
Vitamin C 0.4mg 1.5mg Cheese sandwich
Vitamin B1 0.263mg 0.358mg Cheese sandwich
Vitamin B2 0.347mg 0.427mg Cheese sandwich
Vitamin B3 2.073mg 3.185mg Cheese sandwich
Vitamin B5 0.485mg 0.622mg Cheese sandwich
Vitamin B6 0.056mg 0.261mg Cheese sandwich
Folate 46µg 64µg Cheese sandwich
Vitamin B12 0.25µg 0.12µg Waffle
Tryptophan 0.099mg 0.13mg Cheese sandwich
Threonine 0.289mg 0.298mg Cheese sandwich
Isoleucine 0.362mg 0.383mg Cheese sandwich
Leucine 0.63mg 0.698mg Cheese sandwich
Lysine 0.384mg 0.344mg Waffle
Methionine 0.179mg 0.167mg Waffle
Phenylalanine 0.395mg 0.472mg Cheese sandwich
Valine 0.409mg 0.438mg Cheese sandwich
Histidine 0.187mg 0.219mg Cheese sandwich
Cholesterol 69mg 7mg Cheese sandwich
Saturated Fat 2.866g 4.129g Waffle
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 10.351g Cheese sandwich
Polyunsaturated fat 6.785g 9.166g Cheese sandwich

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Cheese sandwich
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
26%
Waffle
35%
Cheese sandwich
Minerals Daily Need Coverage Score
66%
Waffle
85%
Cheese sandwich

Comparison summary

Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 328mg)
Which food is lower in Saturated Fat?
Waffle
Waffle is lower in Saturated Fat (difference - 1.263g)
Which food is lower in Cholesterol?
Cheese sandwich
Cheese sandwich is lower in Cholesterol (difference - 62mg)
Which food is lower in glycemic index?
Cheese sandwich
Cheese sandwich is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Cheese sandwich
Cheese sandwich is relatively richer in minerals
Which food is richer in vitamins?
Cheese sandwich
Cheese sandwich is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.