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  6. Cheese crackers vs. Waffle

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 have 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.

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

Infographic

Cheese crackers 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.
Cheese crackers
Cheese crackers
6
:
4
Waffle
Waffle
Contains more Iron +111.3%
Contains more Magnesium +31.6%
Contains more Zinc +75%
Contains more Copper +101.6%
Contains more Manganese +112.1%
Contains more Calcium +87.5%
Contains less Sodium -47.5%
Contains more Selenium +242.2%
Equal in Phosphorus - 190
Equal in Potassium - 159
Cheese crackers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 183% 18% 86% 14% 127% 33% 42% 74% 74%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +111.3%
Contains more Magnesium +31.6%
Contains more Zinc +75%
Contains more Copper +101.6%
Contains more Manganese +112.1%
Contains more Calcium +87.5%
Contains less Sodium -47.5%
Contains more Selenium +242.2%
Equal in Phosphorus - 190
Equal in Potassium - 159

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
Cheese crackers
8
:
4
Waffle
Waffle
Contains more Vitamin B1 +113.7%
Contains more Vitamin B3 +194.9%
Contains more Vitamin B6 +203.6%
Contains more Folate +230.4%
Contains more Vitamin B12 +36%
Contains more Vitamin A +46.2%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.347
Equal in Vitamin B5 - 0.485
Cheese crackers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 44% 0% 0% 141% 78% 115% 29% 40% 114% 43% 24%
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 +113.7%
Contains more Vitamin B3 +194.9%
Contains more Vitamin B6 +203.6%
Contains more Folate +230.4%
Contains more Vitamin B12 +36%
Contains more Vitamin A +46.2%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.347
Equal in Vitamin B5 - 0.485

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese crackers
Cheese crackers
4
:
1
Waffle
Waffle
Contains more Protein +38.4%
Contains more Fats +61.3%
Contains more Carbs +80.6%
Contains more Water +1083.1%
Equal in Other - 3.1
Cheese crackers
11% 23% 59% 4% 3%
Protein: 10.93 g
Fats: 22.74 g
Carbs: 59.42 g
Water: 3.55 g
Other: 3.36 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 +38.4%
Contains more Fats +61.3%
Contains more Carbs +80.6%
Contains more Water +1083.1%
Equal in Other - 3.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese crackers
Cheese crackers
2
:
1
Waffle
Waffle
Contains more Monounsaturated Fat +63.1%
Contains more Polyunsaturated fat +48.7%
Contains less Saturated Fat -45.8%
Cheese crackers
25% 27% 48%
Saturated Fat: 5.288 g
Monounsaturated Fat: 5.744 g
Polyunsaturated fat: 10.09 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains more Monounsaturated Fat +63.1%
Contains more Polyunsaturated fat +48.7%
Contains less Saturated 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.
Cheese crackers Waffle
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Cheese crackers Waffle Opinion
Net carbs 57.12g 32.9g Cheese crackers
Protein 10.93g 7.9g Cheese crackers
Fats 22.74g 14.1g Cheese crackers
Carbs 59.42g 32.9g Cheese crackers
Calories 489kcal 291kcal Cheese crackers
Starch 52.56g Cheese crackers
Fructose 0.37g Cheese crackers
Sugar 4.53g Waffle
Fiber 2.3g Cheese crackers
Calcium 136mg 255mg Waffle
Iron 4.88mg 2.31mg Cheese crackers
Magnesium 25mg 19mg Cheese crackers
Phosphorus 200mg 190mg Cheese crackers
Potassium 156mg 159mg Waffle
Sodium 973mg 511mg Waffle
Zinc 1.19mg 0.68mg Cheese crackers
Copper 0.125mg 0.062mg Cheese crackers
Manganese 0.562mg 0.265mg Cheese crackers
Selenium 13.5µg 46.2µg Waffle
Vitamin A 156IU 228IU Waffle
Vitamin A RAE 17µg 65µg Waffle
Vitamin E 2.19mg Cheese crackers
Vitamin D 1IU Cheese crackers
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.562mg 0.263mg Cheese crackers
Vitamin B2 0.338mg 0.347mg Waffle
Vitamin B3 6.113mg 2.073mg Cheese crackers
Vitamin B5 0.472mg 0.485mg Waffle
Vitamin B6 0.17mg 0.056mg Cheese crackers
Folate 152µg 46µg Cheese crackers
Vitamin B12 0.34µg 0.25µg Cheese crackers
Vitamin K 9.4µg Cheese crackers
Tryptophan 0.129mg 0.099mg Cheese crackers
Threonine 0.295mg 0.289mg Cheese crackers
Isoleucine 0.424mg 0.362mg Cheese crackers
Leucine 0.744mg 0.63mg Cheese crackers
Lysine 0.418mg 0.384mg Cheese crackers
Methionine 0.194mg 0.179mg Cheese crackers
Phenylalanine 0.49mg 0.395mg Cheese crackers
Valine 0.478mg 0.409mg Cheese crackers
Histidine 0.245mg 0.187mg Cheese crackers
Cholesterol 3mg 69mg Cheese crackers
Trans Fat 0.542g Waffle
Saturated Fat 5.288g 2.866g Waffle
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0.001g 0.001g
Omega-3 - DPA 0.001g 0g Cheese crackers
Monounsaturated Fat 5.744g 3.521g Cheese crackers
Polyunsaturated fat 10.09g 6.785g Cheese crackers
Omega-6 - Eicosadienoic acid 0.007g Cheese crackers
Omega-6 - Linoleic acid 9.25g Cheese crackers
Omega-3 - ALA 0.715g Cheese crackers
Omega-6 - Dihomo-gamma-linoleic acid 0.001g Cheese crackers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese crackers 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
53%
Cheese crackers
26%
Waffle
Minerals Daily Need Coverage Score
69%
Cheese crackers
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 4.53g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 462mg)
Which food is lower in Saturated Fat?
Waffle
Waffle is lower in Saturated Fat (difference - 2.422g)
Which food is lower in Cholesterol?
Cheese crackers
Cheese crackers is lower in Cholesterol (difference - 66mg)
Which food is lower in glycemic index?
Cheese crackers
Cheese crackers is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Cheese crackers
Cheese crackers is relatively richer in minerals
Which food is richer in vitamins?
Cheese crackers
Cheese crackers is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Cheese crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174975/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.