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  6. Waffle vs. Wafer

Waffle vs. Wafer — In-Depth Nutrition Comparison

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The main differences between Waffle and Wafer

  • Waffle is richer in Selenium, Calcium, Phosphorus, and Vitamin A RAE, yet Wafer is richer in Copper, Iron, Manganese, and Magnesium.
  • Daily need coverage for Selenium from Waffle is 74% higher.
  • Waffle contains 35 times more Cholesterol than Wafer. Waffle contains 69mg of Cholesterol, while Wafer contains 2mg.

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

Infographic

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

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
7
:
5
Wafer
Wafer
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%
Contains more Vitamin B3 +37.9%
Equal in Vitamin B6 - 0.051
Equal in Folate - 47
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%
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%
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%
Contains more Vitamin B3 +37.9%
Equal in Vitamin B6 - 0.051
Equal in Folate - 47

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
:
2
Wafer
Wafer
Contains more Protein +19.7%
Contains more Water +833.3%
Contains more Other +55%
Contains more Carbs +121%
Equal in Fats - 14.2
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
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
Contains more Protein +19.7%
Contains more Water +833.3%
Contains more Other +55%
Contains more Carbs +121%
Equal in Fats - 14.2

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients
  2. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.