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American cheese vs. Waffle — In-Depth Nutrition Comparison

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Significant differences between American cheese and waffle

  • American cheese has more calcium, phosphorus, vitamin B12, zinc, and vitamin A; however, waffle is richer in selenium, iron, and vitamin B1.
  • American cheese covers your daily calcium needs 79% more than waffle.
  • Waffle has 6 times less saturated fat than American cheese. American cheese has 18.057g of saturated fat, while waffle has 2.866g.
  • Waffle has a higher glycemic index. The glycemic index of waffle is 76, while the glycemic index of American cheese is 27.

Specific food types used in this comparison are Cheese, pasteurized process, American, without added vitamin D and Waffles, plain, prepared from recipe.

Infographic

American cheese vs Waffle infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Waffle
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +309.8%
Contains more ZincZinc +266.2%
Contains more PhosphorusPhosphorus +237.4%
Contains more PotassiumPotassium +20.5%
Contains more IronIron +266.7%
Contains more CopperCopper +34.8%
Contains less SodiumSodium -69.4%
Contains more ManganeseManganese +546.3%
Contains more SeleniumSelenium +128.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Waffle
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin AVitamin A +284.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +500%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1653.3%
Contains more Vitamin B2Vitamin B2 +48.3%
Contains more Vitamin B3Vitamin B3 +2627.6%
Contains more Vitamin B5Vitamin B5 +20.3%
Contains more FolateFolate +475%
~equal in Vitamin B6 ~0.056mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Waffle
2
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 ProteinProtein +129.5%
Contains more FatsFats +125.5%
Contains more OtherOther +118.4%
Contains more CarbsCarbs +789.2%
~equal in Water ~42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains more Mono. FatMonounsaturated fat +133.9%
Contains less Sat. FatSaturated fat -84.1%
Contains more Poly. FatPolyunsaturated fat +427.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient American cheese Waffle DV% diff.
Calcium 1045mg 255mg 79%
Saturated fat 18.057g 2.866g 69%
Phosphorus 641mg 190mg 64%
Vitamin B12 1.5µg 0.25µg 52%
Sodium 1671mg 511mg 50%
Selenium 20.2µg 46.2µg 47%
Polyunsaturated fat 1.286g 6.785g 37%
Fats 31.79g 14.1g 27%
Vitamin A 250µg 65µg 21%
Iron 0.63mg 2.31mg 21%
Vitamin B1 0.015mg 0.263mg 21%
Protein 18.13g 7.9g 20%
Zinc 2.49mg 0.68mg 16%
Monounsaturated fat 8.236g 3.521g 12%
Vitamin B3 0.076mg 2.073mg 12%
Folate 8µg 46µg 10%
Cholesterol 100mg 69mg 10%
Manganese 0.041mg 0.265mg 10%
Carbs 3.7g 32.9g 10%
Vitamin B2 0.234mg 0.347mg 9%
Choline 36.2mg 7%
Vitamin E 0.8mg 5%
Calories 371kcal 291kcal 4%
Vitamin D 23IU 3%
Vitamin D 0.6µg 3%
Copper 0.046mg 0.062mg 2%
Vitamin B5 0.403mg 0.485mg 2%
Vitamin K 2.6µg 2%
Magnesium 26mg 19mg 2%
Potassium 132mg 159mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 3.7g 32.9g N/A
Sugar 2.26g N/A
Vitamin B6 0.054mg 0.056mg 0%
Trans fat 1.144g N/A
Tryptophan 0.232mg 0.099mg 0%
Threonine 0.772mg 0.289mg 0%
Isoleucine 0.938mg 0.362mg 0%
Leucine 1.716mg 0.63mg 0%
Lysine 1.516mg 0.384mg 0%
Methionine 0.475mg 0.179mg 0%
Phenylalanine 0.939mg 0.395mg 0%
Valine 1.187mg 0.409mg 0%
Histidine 0.546mg 0.187mg 0%
Omega-3 - EPA 0.012g 0.001g N/A
Omega-3 - DHA 0.006g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
American cheese Waffle
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
American cheese
24%
Waffle
Minerals Daily Need Coverage Score
106%
American cheese
66%
Waffle

Comparison summary

Which food is lower in Cholesterol?
Waffle
Waffle is lower in Cholesterol (difference - 31mg)
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 2.26g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 1160mg)
Which food is lower in Saturated fat?
Waffle
Waffle is lower in Saturated fat (difference - 15.191g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2.4)
Which food is lower in glycemic index?
American cheese
American cheese is lower in glycemic index (difference - 49)
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.
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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.