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Cheese vs. Waffle — In-Depth Nutrition Comparison

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What are the main differences between cheese and waffle?

  • Cheese is richer in calcium, phosphorus, vitamin B12, zinc, and vitamin A, while waffle is higher in selenium, iron, vitamin B1, and vitamin B3.
  • Cheese's daily need coverage for saturated fat is 80% higher.
  • Waffle has 5 times less vitamin A than cheese. Cheese has 1242 IU of vitamin A, while waffle has 228 IU.
  • Waffle is lower in saturated fat.
  • Waffle has a higher glycemic index (76) than cheese (0).

We used Cheese, cheddar and Waffles, plain, prepared from recipe types in this comparison.

Infographic

Cheese 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
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Waffle
Waffle
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +42.1%
Contains more CalciumCalcium +178.4%
Contains more ZincZinc +435.3%
Contains more PhosphorusPhosphorus +139.5%
Contains more PotassiumPotassium +109.2%
Contains more IronIron +1550%
Contains more CopperCopper +106.7%
Contains less SodiumSodium -21.7%
Contains more ManganeseManganese +881.5%
Contains more SeleniumSelenium +62.1%

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
Cheese
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Waffle
Waffle
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 1.3% 0% 22% 0% 66% 80% 39% 29% 13% 31% 0% 35%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +407.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +23.3%
Contains more Vitamin B6Vitamin B6 +17.9%
Contains more Vitamin B12Vitamin B12 +340%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +806.9%
Contains more Vitamin B3Vitamin B3 +3413.6%
Contains more Vitamin B5Vitamin B5 +18.3%
Contains more FolateFolate +70.4%

All nutrients comparison - raw data values

Nutrient Cheese Waffle DV% diff.
Saturated fat 18.867g 2.866g 73%
Calcium 710mg 255mg 46%
Phosphorus 455mg 190mg 38%
Polyunsaturated fat 1.421g 6.785g 36%
Vitamin B12 1.1µg 0.25µg 35%
Selenium 28.5µg 46.2µg 32%
Protein 22.87g 7.9g 30%
Fats 33.31g 14.1g 30%
Vitamin A 330µg 65µg 29%
Iron 0.14mg 2.31mg 27%
Zinc 3.64mg 0.68mg 27%
Vitamin B1 0.029mg 0.263mg 20%
Monounsaturated fat 9.246g 3.521g 14%
Vitamin B3 0.059mg 2.073mg 13%
Carbs 3.09g 32.9g 10%
Cholesterol 99mg 69mg 10%
Manganese 0.027mg 0.265mg 10%
Calories 404kcal 291kcal 6%
Sodium 653mg 511mg 6%
Vitamin B2 0.428mg 0.347mg 6%
Vitamin E 0.71mg 5%
Folate 27µg 46µg 5%
Copper 0.03mg 0.062mg 4%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Magnesium 27mg 19mg 2%
Potassium 76mg 159mg 2%
Vitamin B5 0.41mg 0.485mg 2%
Vitamin K 2.4µg 2%
Vitamin B6 0.066mg 0.056mg 1%
Protein per 100 calories 5.7g 2.7g N/A
Calories per 10 g protein 177kcal 368kcal N/A
Weight per 100 calories 25g 34g N/A
Unsaturated / Saturated Fat ratio 0.57 3.6 N/A
Vitamin C 0mg 0.4mg 0%
Net carbs 3.09g 32.9g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.099mg 0%
Threonine 1.044mg 0.289mg 0%
Isoleucine 1.206mg 0.362mg 0%
Leucine 1.939mg 0.63mg 0%
Lysine 1.025mg 0.384mg 0%
Methionine 0.547mg 0.179mg 0%
Phenylalanine 1.074mg 0.395mg 0%
Valine 1.404mg 0.409mg 0%
Histidine 0.547mg 0.187mg 0%
Omega-3 - EPA 0.01g 0.001g N/A
Omega-3 - DHA 0.001g 0.006g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Waffle
Waffle
2
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 ProteinProtein +189.5%
Contains more FatsFats +136.2%
Contains more OtherOther +19.7%
Contains more CarbsCarbs +964.7%
Contains more WaterWater +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Waffle
Waffle
2
22% 27% 52%
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 +162.6%
Contains less Sat. FatSaturated fat -84.8%
Contains more Poly. FatPolyunsaturated fat +377.5%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.