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  6. Waffle vs. Cracker

Waffle vs. Cracker — In-Depth Nutrition Comparison

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What are the main differences between Waffle and Cracker?

  • Waffle is richer in Selenium, Calcium, and Vitamin B12, while Cracker is higher in Iron, Vitamin B3, Vitamin B1, Folate, and Manganese.
  • Waffle's daily need coverage for Selenium is 72% higher.

We used Waffles, plain, prepared from recipe and Crackers, standard snack-type, regular types in this comparison.

Infographic

Waffle vs Cracker 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.
Waffle
Waffle
6
:
4
Cracker
Cracker
Contains more Calcium +112.5%
Contains more Potassium +34.7%
Contains less Sodium -29.6%
Contains more Zinc +38.8%
Contains more Selenium +589.6%
Contains more Iron +74.5%
Contains more Phosphorus +30.5%
Contains more Copper +67.7%
Contains more Manganese +85.3%
Equal in Magnesium - 18
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Cracker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Contains more Calcium +112.5%
Contains more Potassium +34.7%
Contains less Sodium -29.6%
Contains more Zinc +38.8%
Contains more Selenium +589.6%
Contains more Iron +74.5%
Contains more Phosphorus +30.5%
Contains more Copper +67.7%
Contains more Manganese +85.3%
Equal in Magnesium - 18

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
Waffle
4
:
8
Cracker
Cracker
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +58.2%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B3 +109.9%
Contains more Vitamin B6 +12.5%
Contains more Folate +100%
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%
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% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +58.2%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B3 +109.9%
Contains more Vitamin B6 +12.5%
Contains more Folate +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
:
2
Cracker
Cracker
Contains more Protein +19%
Contains more Water +1237.6%
Contains more Other +24.5%
Contains more Fats +87.4%
Contains more Carbs +86.3%
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
Cracker
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more Protein +19%
Contains more Water +1237.6%
Contains more Other +24.5%
Contains more Fats +87.4%
Contains more Carbs +86.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
1
:
2
Cracker
Cracker
Contains less Saturated Fat -48.5%
Contains more Monounsaturated Fat +86.1%
Contains more Polyunsaturated fat +93.6%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Cracker
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
Contains less Saturated Fat -48.5%
Contains more Monounsaturated Fat +86.1%
Contains more Polyunsaturated fat +93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Cracker Opinion
Net carbs 32.9g 59g Cracker
Protein 7.9g 6.64g Waffle
Fats 14.1g 26.43g Cracker
Carbs 32.9g 61.3g Cracker
Calories 291kcal 510kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g Waffle
Fiber 2.3g Cracker
Calcium 255mg 120mg Waffle
Iron 2.31mg 4.03mg Cracker
Magnesium 19mg 18mg Waffle
Phosphorus 190mg 248mg Cracker
Potassium 159mg 118mg Waffle
Sodium 511mg 726mg Waffle
Zinc 0.68mg 0.49mg Waffle
Copper 0.062mg 0.104mg Cracker
Manganese 0.265mg 0.491mg Cracker
Selenium 46.2µg 6.7µg Waffle
Vitamin A 228IU 0IU Waffle
Vitamin A RAE 65µg 0µg Waffle
Vitamin E 3.03mg Cracker
Vitamin C 0.4mg 0mg Waffle
Vitamin B1 0.263mg 0.416mg Cracker
Vitamin B2 0.347mg 0.456mg Cracker
Vitamin B3 2.073mg 4.352mg Cracker
Vitamin B5 0.485mg 0.417mg Waffle
Vitamin B6 0.056mg 0.063mg Cracker
Folate 46µg 92µg Cracker
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 69.3µg Cracker
Tryptophan 0.099mg 0.084mg Waffle
Threonine 0.289mg 0.193mg Waffle
Isoleucine 0.362mg 0.246mg Waffle
Leucine 0.63mg 0.471mg Waffle
Lysine 0.384mg 0.103mg Waffle
Methionine 0.179mg 0.112mg Waffle
Phenylalanine 0.395mg 0.331mg Waffle
Valine 0.409mg 0.294mg Waffle
Histidine 0.187mg 0.145mg Waffle
Cholesterol 69mg 0mg Cracker
Trans Fat 1.076g Waffle
Saturated Fat 2.866g 5.562g Waffle
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 6.553g Cracker
Polyunsaturated fat 6.785g 13.137g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Cracker
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
26%
Waffle
53%
Cracker
Minerals Daily Need Coverage Score
66%
Waffle
56%
Cracker

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 215mg)
Which food is lower in Saturated Fat?
Waffle
Waffle is lower in Saturated Fat (difference - 2.696g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Cracker
Cracker is lower in Cholesterol (difference - 69mg)
Which food is lower in glycemic index?
Cracker
Cracker is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Cracker
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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients
  2. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.