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  6. Wheat Bread vs. Waffle

Wheat Bread vs. Waffle — In-Depth Nutrition Comparison

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Important differences between Wheat Bread and Waffle

  • Wheat Bread has more Manganese, Vitamin B3, Iron, Copper, Vitamin B1, Folate, and Magnesium, however, Waffle has more Selenium, and Vitamin B12.
  • Wheat Bread's daily need coverage for Manganese is 48% more.
  • Wheat Bread has 3 times more Copper than Waffle. Wheat Bread has 0.198mg of Copper, while Waffle has 0.062mg.

The food varieties used in the comparison are Bread, wheat, toasted and Waffles, plain, prepared from recipe.

Infographic

Wheat 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.
Wheat Bread
Wheat Bread
6
:
4
Waffle
Waffle
Contains more Iron +77.1%
Contains more Magnesium +210.5%
Contains more Potassium +40.3%
Contains more Zinc +116.2%
Contains more Copper +219.4%
Contains more Manganese +419.6%
Contains more Calcium +54.5%
Contains less Sodium -15%
Contains more Selenium +38.3%
Equal in Phosphorus - 190
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +77.1%
Contains more Magnesium +210.5%
Contains more Potassium +40.3%
Contains more Zinc +116.2%
Contains more Copper +219.4%
Contains more Manganese +419.6%
Contains more Calcium +54.5%
Contains less Sodium -15%
Contains more Selenium +38.3%
Equal in Phosphorus - 190

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.
Wheat Bread
Wheat Bread
8
:
4
Waffle
Waffle
Contains more Vitamin B1 +66.9%
Contains more Vitamin B2 +10.1%
Contains more Vitamin B3 +201.5%
Contains more Vitamin B6 +173.2%
Contains more Folate +87%
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.347
Equal in Vitamin B5 - 0.485
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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 +66.9%
Contains more Vitamin B2 +10.1%
Contains more Vitamin B3 +201.5%
Contains more Vitamin B6 +173.2%
Contains more Folate +87%
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.347
Equal in Vitamin B5 - 0.485

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
3
Waffle
Waffle
Contains more Protein +64.1%
Contains more Carbs +69.5%
Contains more Fats +230.2%
Contains more Water +73.3%
Contains more Other +11.9%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 +64.1%
Contains more Carbs +69.5%
Contains more Fats +230.2%
Contains more Water +73.3%
Contains more Other +11.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
2
Waffle
Waffle
Contains less Saturated Fat -65.5%
Contains more Monounsaturated Fat +245.5%
Contains more Polyunsaturated fat +294.5%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -65.5%
Contains more Monounsaturated Fat +245.5%
Contains more Polyunsaturated fat +294.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Bread Waffle Opinion
Net carbs 51.07g 32.9g Wheat Bread
Protein 12.96g 7.9g Wheat Bread
Fats 4.27g 14.1g Waffle
Carbs 55.77g 32.9g Wheat Bread
Calories 313kcal 291kcal Wheat Bread
Sugar 6.42g Waffle
Fiber 4.7g Wheat Bread
Calcium 165mg 255mg Waffle
Iron 4.09mg 2.31mg Wheat Bread
Magnesium 59mg 19mg Wheat Bread
Phosphorus 188mg 190mg Waffle
Potassium 223mg 159mg Wheat Bread
Sodium 601mg 511mg Waffle
Zinc 1.47mg 0.68mg Wheat Bread
Copper 0.198mg 0.062mg Wheat Bread
Manganese 1.377mg 0.265mg Wheat Bread
Selenium 33.4µg 46.2µg Waffle
Vitamin A 0IU 228IU Waffle
Vitamin A RAE 0µg 65µg Waffle
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0.4mg Waffle
Vitamin B1 0.439mg 0.263mg Wheat Bread
Vitamin B2 0.382mg 0.347mg Wheat Bread
Vitamin B3 6.25mg 2.073mg Wheat Bread
Vitamin B5 0.456mg 0.485mg Waffle
Vitamin B6 0.153mg 0.056mg Wheat Bread
Folate 86µg 46µg Wheat Bread
Vitamin B12 0µg 0.25µg Waffle
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.099mg Waffle
Threonine 0.299mg 0.289mg Wheat Bread
Isoleucine 0.258mg 0.362mg Waffle
Leucine 0.461mg 0.63mg Waffle
Lysine 0.215mg 0.384mg Waffle
Methionine 0.105mg 0.179mg Waffle
Phenylalanine 0.315mg 0.395mg Waffle
Valine 0.31mg 0.409mg Waffle
Histidine 0.15mg 0.187mg Waffle
Cholesterol 0mg 69mg Wheat Bread
Saturated Fat 0.989g 2.866g Wheat Bread
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 1.019g 3.521g Waffle
Polyunsaturated fat 1.72g 6.785g Waffle
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat 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
38%
Wheat Bread
26%
Waffle
Minerals Daily Need Coverage Score
89%
Wheat Bread
66%
Waffle

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 1.877g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 90mg)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.3)

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.