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.
| 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% |
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.
| 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 | +46.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.93 g
Fats:
22.74 g
Carbs:
59.42 g
Water:
3.55 g
Other:
3.36 g
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
| Contains more ProteinProtein | +38.4% |
| Contains more FatsFats | +61.3% |
| Contains more CarbsCarbs | +80.6% |
| Contains more WaterWater | +1083.1% |
~equal in
Other
~3.1g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
5.288 g
Monounsaturated Fat:
Mono. Fat
5.744 g
Polyunsaturated fat:
Poly. Fat
10.09 g
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 | +63.1% |
| Contains more Poly. FatPolyunsaturated fat | +48.7% |
| Contains less Sat. FatSaturated Fat | -45.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 489kcal | 291kcal |
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| Protein | 10.93g | 7.9g |
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| Fats | 22.74g | 14.1g |
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| Vitamin C | 0mg | 0.4mg |
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| Net carbs | 57.12g | 32.9g |
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| Carbs | 59.42g | 32.9g |
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| Cholesterol | 3mg | 69mg |
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| Vitamin D | 1IU |
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| Magnesium | 25mg | 19mg |
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| Calcium | 136mg | 255mg |
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| Potassium | 156mg | 159mg |
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| Iron | 4.88mg | 2.31mg |
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| Sugar | 4.53g |
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| Fiber | 2.3g |
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| Copper | 0.125mg | 0.062mg |
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| Zinc | 1.19mg | 0.68mg |
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| Starch | 52.56g |
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| Phosphorus | 200mg | 190mg |
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| Sodium | 973mg | 511mg |
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| Vitamin A | 156IU | 228IU |
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| Vitamin A | 17µg | 65µg |
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| Vitamin E | 2.19mg |
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| Manganese | 0.562mg | 0.265mg |
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| Selenium | 13.5µg | 46.2µg |
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| Vitamin B1 | 0.562mg | 0.263mg |
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| Vitamin B2 | 0.338mg | 0.347mg |
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| Vitamin B3 | 6.113mg | 2.073mg |
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| Vitamin B5 | 0.472mg | 0.485mg |
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| Vitamin B6 | 0.17mg | 0.056mg |
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| Vitamin B12 | 0.34µg | 0.25µg |
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| Vitamin K | 9.4µg |
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| Folate | 152µg | 46µg |
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| Trans Fat | 0.542g |
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| Choline | 8.7mg |
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| Saturated Fat | 5.288g | 2.866g |
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| Monounsaturated Fat | 5.744g | 3.521g |
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| Polyunsaturated fat | 10.09g | 6.785g |
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| Tryptophan | 0.129mg | 0.099mg |
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| Threonine | 0.295mg | 0.289mg |
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| Isoleucine | 0.424mg | 0.362mg |
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| Leucine | 0.744mg | 0.63mg |
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| Lysine | 0.418mg | 0.384mg |
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| Methionine | 0.194mg | 0.179mg |
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| Phenylalanine | 0.49mg | 0.395mg |
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| Valine | 0.478mg | 0.409mg |
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| Histidine | 0.245mg | 0.187mg |
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| Fructose | 0.37g |
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| Omega-3 - EPA | 0.001g | 0.001g | |
| Omega-3 - DHA | 0g | 0.006g |
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| Omega-3 - ALA | 0.715g |
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| Omega-3 - DPA | 0.001g | 0g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.007g |
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| Omega-6 - Linoleic acid | 9.25g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
49%
24%
Minerals Daily Need Coverage Score
69%
66%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 4.53g)
Which food contains less Sodium?
Waffle contains less Sodium (difference - 462mg)
Which food is lower in Saturated Fat?
Waffle is lower in Saturated Fat (difference - 2.422g)
Which food is lower in Cholesterol?
Cheese crackers is lower in Cholesterol (difference - 66mg)
Which food is lower in glycemic index?
Cheese crackers is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Cheese crackers is relatively richer in minerals
Which food is richer in vitamins?
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)