Cheese crackers vs. Waffle — In-Depth Nutrition Comparison

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Differences between cheese crackers and waffle

Cheese crackers have more iron, folate, vitamin B3, vitamin B1, and manganese, while waffle has more selenium and calcium.
Waffle's daily need coverage for selenium is 59% higher.
Waffle contains 3 times less folate than cheese crackers. Cheese crackers contain 152µg of folate, while waffle contains 46µg.
The amount of sodium in waffle is lower.
Cheese crackers have a lower glycemic index. The glycemic index of cheese crackers is 54, while the glycemic index of waffle is 76.

The food types used in this comparison are Crackers, cheese, regular and Waffles, plain, prepared from recipe.

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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.

Cheese crackers

Waffle

Contains more MagnesiumMagnesium	+31.6%
Contains more IronIron	+111.3%
Contains more CopperCopper	+101.6%
Contains more ZincZinc	+75%
Contains more ManganeseManganese	+112.1%

Contains more CalciumCalcium	+87.5%
Contains less SodiumSodium	-47.5%
Contains more SeleniumSelenium	+242.2%

~equal in Potassium ~159mg

~equal in Phosphorus ~190mg

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.

Cheese crackers

Waffle

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+113.7%
Contains more Vitamin B3Vitamin B3	+194.9%
Contains more Vitamin B6Vitamin B6	+203.6%
Contains more Vitamin B12Vitamin B12	+36%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+230.4%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+282.4%

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.347mg

~equal in Vitamin B5 ~0.485mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	13.5µg	46.2µg	59%
Iron	4.88mg	2.31mg	32%
Folate	152µg	46µg	27%
Vitamin B3	6.113mg	2.073mg	25%
Vitamin B1	0.562mg	0.263mg	25%
Starch	52.56g		22%
Polyunsaturated fat	10.09g	6.785g	22%
Cholesterol	3mg	69mg	22%
Sodium	973mg	511mg	20%
Vitamin E	2.19mg		15%
Fats	22.74g	14.1g	13%
Manganese	0.562mg	0.265mg	13%
Calcium	136mg	255mg	12%
Saturated fat	5.288g	2.866g	11%
Calories	489kcal	291kcal	10%
Vitamin B6	0.17mg	0.056mg	9%
Fiber	2.3g		9%
Carbs	59.42g	32.9g	9%
Vitamin K	9.4µg		8%
Copper	0.125mg	0.062mg	7%
Protein	10.93g	7.9g	6%
Monounsaturated fat	5.744g	3.521g	6%
Zinc	1.19mg	0.68mg	5%
Vitamin A	17µg	65µg	5%
Vitamin B12	0.34µg	0.25µg	4%
Choline	8.7mg		2%
Vitamin B2	0.338mg	0.347mg	1%
Phosphorus	200mg	190mg	1%
Magnesium	25mg	19mg	1%
Vitamin C	0mg	0.4mg	0%
Net carbs	57.12g	32.9g	N/A
Vitamin D	1IU		0%
Potassium	156mg	159mg	0%
Sugar	4.53g		N/A
Vitamin B5	0.472mg	0.485mg	0%
Trans fat	0.542g		N/A
Tryptophan	0.129mg	0.099mg	0%
Threonine	0.295mg	0.289mg	0%
Isoleucine	0.424mg	0.362mg	0%
Leucine	0.744mg	0.63mg	0%
Lysine	0.418mg	0.384mg	0%
Methionine	0.194mg	0.179mg	0%
Phenylalanine	0.49mg	0.395mg	0%
Valine	0.478mg	0.409mg	0%
Histidine	0.245mg	0.187mg	0%
Fructose	0.37g		0%
Omega-3 - EPA	0.001g	0.001g	N/A
Omega-3 - DHA	0g	0.006g	N/A
Omega-3 - ALA	0.715g		N/A
Omega-3 - DPA	0.001g	0g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.001g		N/A
Omega-6 - Eicosadienoic acid	0.007g		N/A
Omega-6 - Linoleic acid	9.25g		N/A