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  6. Waffle vs. White Bread

Waffle vs. White Bread — In-Depth Nutrition Comparison

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What are the main differences between Waffle and White Bread?

  • Waffle is richer in Selenium, Phosphorus, and Calcium, while White Bread is higher in Vitamin B1, Vitamin B3, Iron, Folate, and Manganese.
  • Waffle's daily need coverage for Selenium is 44% higher.

We used Waffles, plain, prepared from recipe and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.

Infographic

Waffle vs White Bread 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
White Bread
White Bread
Contains more Calcium +77.1%
Contains more Phosphorus +93.9%
Contains more Potassium +26.2%
Contains more Selenium +110%
Contains more Iron +56.3%
Contains more Magnesium +21.1%
Contains more Copper +62.9%
Contains more Manganese +102.3%
Equal in Sodium - 490
Equal in Zinc - 0.74
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Contains more Calcium +77.1%
Contains more Phosphorus +93.9%
Contains more Potassium +26.2%
Contains more Selenium +110%
Contains more Iron +56.3%
Contains more Magnesium +21.1%
Contains more Copper +62.9%
Contains more Manganese +102.3%
Equal in Sodium - 490
Equal in Zinc - 0.74

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
White Bread
White Bread
Contains more Vitamin A +22700%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +42.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +102.7%
Contains more Vitamin B3 +130.6%
Contains more Vitamin B5 +10.5%
Contains more Vitamin B6 +55.4%
Contains more Folate +141.3%
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%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
Contains more Vitamin A +22700%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +42.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +102.7%
Contains more Vitamin B3 +130.6%
Contains more Vitamin B5 +10.5%
Contains more Vitamin B6 +55.4%
Contains more Folate +141.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
:
2
White Bread
White Bread
Contains more Fats +323.4%
Contains more Water +15.3%
Contains more Other +56.6%
Contains more Protein +12%
Contains more Carbs +50.2%
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
White Bread
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more Fats +323.4%
Contains more Water +15.3%
Contains more Other +56.6%
Contains more Protein +12%
Contains more Carbs +50.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
White Bread
White Bread
Contains more Monounsaturated Fat +487.8%
Contains more Polyunsaturated fat +323.5%
Contains less Saturated Fat -75.6%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Contains more Monounsaturated Fat +487.8%
Contains more Polyunsaturated fat +323.5%
Contains less Saturated Fat -75.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle White Bread Opinion
Net carbs 32.9g 46.72g White Bread
Protein 7.9g 8.85g White Bread
Fats 14.1g 3.33g Waffle
Carbs 32.9g 49.42g White Bread
Calories 291kcal 266kcal Waffle
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g Waffle
Fiber 2.7g White Bread
Calcium 255mg 144mg Waffle
Iron 2.31mg 3.61mg White Bread
Magnesium 19mg 23mg White Bread
Phosphorus 190mg 98mg Waffle
Potassium 159mg 126mg Waffle
Sodium 511mg 490mg White Bread
Zinc 0.68mg 0.74mg White Bread
Copper 0.062mg 0.101mg White Bread
Manganese 0.265mg 0.536mg White Bread
Selenium 46.2µg 22µg Waffle
Vitamin A 228IU 1IU Waffle
Vitamin A RAE 65µg 0µg Waffle
Vitamin E 0.22mg White Bread
Vitamin C 0.4mg 0mg Waffle
Vitamin B1 0.263mg 0.533mg White Bread
Vitamin B2 0.347mg 0.243mg Waffle
Vitamin B3 2.073mg 4.78mg White Bread
Vitamin B5 0.485mg 0.536mg White Bread
Vitamin B6 0.056mg 0.087mg White Bread
Folate 46µg 111µg White Bread
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 0.2µg White Bread
Tryptophan 0.099mg Waffle
Threonine 0.289mg Waffle
Isoleucine 0.362mg Waffle
Leucine 0.63mg Waffle
Lysine 0.384mg Waffle
Methionine 0.179mg Waffle
Phenylalanine 0.395mg Waffle
Valine 0.409mg Waffle
Histidine 0.187mg Waffle
Cholesterol 69mg 0mg White Bread
Trans Fat 0.027g Waffle
Saturated Fat 2.866g 0.698g White Bread
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0.001g
Monounsaturated Fat 3.521g 0.599g Waffle
Polyunsaturated fat 6.785g 1.602g Waffle
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle White Bread
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
35%
White Bread
Minerals Daily Need Coverage Score
66%
Waffle
56%
White Bread

Comparison summary

Which food contains less Sodium?
White Bread
White Bread contains less Sodium (difference - 21mg)
Which food is lower in Cholesterol?
White Bread
White Bread is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
White Bread
White Bread is lower in Saturated Fat (difference - 2.168g)
Which food is lower in glycemic index?
White Bread
White Bread is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
White Bread
White Bread is relatively richer in vitamins
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 5.67g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.