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, fats, and manganese, while waffle has more selenium.
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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 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%
Omega-6 (Linoleic acid)	9.25g		54%
Omega-3 (ALA)	0.715g		45%
Iron	4.88mg	2.31mg	32%
Folate	152µg	46µg	27%
Vitamin B1	0.562mg	0.263mg	25%
Vitamin B3	6.113mg	2.073mg	25%
Cholesterol	3mg	69mg	22%
Starch	52.56g		22%
Polyunsaturated fat	10.09g	6.785g	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%
Carbs	59.42g	32.9g	9%
Fiber	2.3g		9%
Vitamin B6	0.17mg	0.056mg	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%
Magnesium	25mg	19mg	1%
Phosphorus	200mg	190mg	1%
Vitamin B2	0.338mg	0.347mg	1%
Protein per 100 calories	2.2g	2.7g	N/A
Calories per 10 g protein	447kcal	368kcal	N/A
Weight per 100 calories	20g	34g	N/A
Unsaturated / Saturated Fat ratio	3	3.6	N/A
Vitamin C	0mg	0.4mg	0%
Net carbs	57.12g	32.9g	N/A
Vitamin D*	1 IU		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 (DPA)	0.001g	0g	N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.001g		N/A
Omega-6 (Eicosadienoic acid)	0.007g		N/A