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  6. White Bread vs. Waffle

White Bread vs. Waffle — In-Depth Nutrition Comparison

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What are the main differences between White Bread and Waffle?

  • White Bread is richer in Vitamin B1, Vitamin B3, Iron, Folate, and Manganese, while Waffle is higher in Selenium, Phosphorus, and Calcium.
  • Waffle's daily need coverage for Selenium is 44% higher.
  • Waffle has 2 times less Folate than White Bread. White Bread has 111µg of Folate, while Waffle has 46µg.
  • White Bread is lower in Saturated Fat.

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

Infographic

White Bread 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.
White Bread
White Bread
6
:
4
Waffle
Waffle
Contains more Iron +56.3%
Contains more Magnesium +21.1%
Contains more Copper +62.9%
Contains more Manganese +102.3%
Contains more Calcium +77.1%
Contains more Phosphorus +93.9%
Contains more Potassium +26.2%
Contains more Selenium +110%
Equal in Sodium - 511
Equal in Zinc - 0.68
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +56.3%
Contains more Magnesium +21.1%
Contains more Copper +62.9%
Contains more Manganese +102.3%
Contains more Calcium +77.1%
Contains more Phosphorus +93.9%
Contains more Potassium +26.2%
Contains more Selenium +110%
Equal in Sodium - 511
Equal in Zinc - 0.68

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.
White Bread
White Bread
8
:
4
Waffle
Waffle
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%
Contains more Vitamin A +22700%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +42.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.485
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%
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 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%
Contains more Vitamin A +22700%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +42.8%
Contains more Vitamin B12 +∞%
Equal in Vitamin B5 - 0.485

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
2
:
3
Waffle
Waffle
Contains more Protein +12%
Contains more Carbs +50.2%
Contains more Fats +323.4%
Contains more Water +15.3%
Contains more Other +56.6%
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
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 Protein +12%
Contains more Carbs +50.2%
Contains more Fats +323.4%
Contains more Water +15.3%
Contains more Other +56.6%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White Bread Waffle
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 White Bread Waffle Opinion
Net carbs 46.72g 32.9g White Bread
Protein 8.85g 7.9g White Bread
Fats 3.33g 14.1g Waffle
Carbs 49.42g 32.9g White Bread
Calories 266kcal 291kcal Waffle
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g Waffle
Fiber 2.7g White Bread
Calcium 144mg 255mg Waffle
Iron 3.61mg 2.31mg White Bread
Magnesium 23mg 19mg White Bread
Phosphorus 98mg 190mg Waffle
Potassium 126mg 159mg Waffle
Sodium 490mg 511mg White Bread
Zinc 0.74mg 0.68mg White Bread
Copper 0.101mg 0.062mg White Bread
Manganese 0.536mg 0.265mg White Bread
Selenium 22µg 46.2µg Waffle
Vitamin A 1IU 228IU Waffle
Vitamin A RAE 0µg 65µg Waffle
Vitamin E 0.22mg White Bread
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.533mg 0.263mg White Bread
Vitamin B2 0.243mg 0.347mg Waffle
Vitamin B3 4.78mg 2.073mg White Bread
Vitamin B5 0.536mg 0.485mg White Bread
Vitamin B6 0.087mg 0.056mg White Bread
Folate 111µg 46µg White Bread
Vitamin B12 0µg 0.25µg 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 0mg 69mg White Bread
Trans Fat 0.027g Waffle
Saturated Fat 0.698g 2.866g White Bread
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0.001g 0.001g
Monounsaturated Fat 0.599g 3.521g Waffle
Polyunsaturated fat 1.602g 6.785g 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
White Bread 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
35%
White Bread
26%
Waffle
Minerals Daily Need Coverage Score
56%
White Bread
66%
Waffle

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. White Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.