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Cracker vs. Waffle — In-Depth Nutrition Comparison

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What are the main differences between Cracker and Waffle?

  • Cracker is richer in Iron, Vitamin B3, Vitamin B1, Folate, and Manganese, while Waffle is higher in Selenium, Calcium, and Vitamin B12.
  • Waffle's daily need coverage for Selenium is 72% higher.
  • Waffle has 2 times less Vitamin B3 than Cracker. Cracker has 4.352mg of Vitamin B3, while Waffle has 2.073mg.
  • Waffle is lower in Saturated Fat.

We used Crackers, standard snack-type, regular and Waffles, plain, prepared from recipe types in this comparison.

Infographic

Cracker 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.
:
6
Waffle
Contains more Iron +74.5%
Contains more Phosphorus +30.5%
Contains more Copper +67.7%
Contains more Manganese +85.3%
Contains more Calcium +112.5%
Contains more Potassium +34.7%
Contains less Sodium -29.6%
Contains more Zinc +38.8%
Contains more Selenium +589.6%
Equal in Magnesium - 19
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 152% 13% 107% 11% 95% 14% 35% 65% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +74.5%
Contains more Phosphorus +30.5%
Contains more Copper +67.7%
Contains more Manganese +85.3%
Contains more Calcium +112.5%
Contains more Potassium +34.7%
Contains less Sodium -29.6%
Contains more Zinc +38.8%
Contains more Selenium +589.6%
Equal in Magnesium - 19

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.
:
4
Waffle
Contains more Vitamin B1 +58.2%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B3 +109.9%
Contains more Vitamin B6 +12.5%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.3%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 61% 0% 0% 105% 106% 82% 26% 15% 69% 0% 174%
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 +58.2%
Contains more Vitamin B2 +31.4%
Contains more Vitamin B3 +109.9%
Contains more Vitamin B6 +12.5%
Contains more Folate +100%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +16.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Waffle
Contains more Fats +87.4%
Contains more Carbs +86.3%
Contains more Protein +19%
Contains more Water +1237.6%
Contains more Other +24.5%
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
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 Fats +87.4%
Contains more Carbs +86.3%
Contains more Protein +19%
Contains more Water +1237.6%
Contains more Other +24.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Waffle
Contains more Monounsaturated Fat +86.1%
Contains more Polyunsaturated fat +93.6%
Contains less Saturated Fat -48.5%
22% 26% 52%
Saturated Fat: 5.562 g
Monounsaturated Fat: 6.553 g
Polyunsaturated fat: 13.137 g
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains more Monounsaturated Fat +86.1%
Contains more Polyunsaturated fat +93.6%
Contains less Saturated Fat -48.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cracker Waffle
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cracker Waffle Opinion
Net carbs 59g 32.9g Cracker
Protein 6.64g 7.9g Waffle
Fats 26.43g 14.1g Cracker
Carbs 61.3g 32.9g Cracker
Calories 510kcal 291kcal Cracker
Starch 49.69g Cracker
Fructose 0.29g Cracker
Sugar 8.18g Waffle
Fiber 2.3g Cracker
Calcium 120mg 255mg Waffle
Iron 4.03mg 2.31mg Cracker
Magnesium 18mg 19mg Waffle
Phosphorus 248mg 190mg Cracker
Potassium 118mg 159mg Waffle
Sodium 726mg 511mg Waffle
Zinc 0.49mg 0.68mg Waffle
Copper 0.104mg 0.062mg Cracker
Manganese 0.491mg 0.265mg Cracker
Selenium 6.7µg 46.2µg Waffle
Vitamin A 0IU 228IU Waffle
Vitamin A RAE 0µg 65µg Waffle
Vitamin E 3.03mg Cracker
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.416mg 0.263mg Cracker
Vitamin B2 0.456mg 0.347mg Cracker
Vitamin B3 4.352mg 2.073mg Cracker
Vitamin B5 0.417mg 0.485mg Waffle
Vitamin B6 0.063mg 0.056mg Cracker
Folate 92µg 46µg Cracker
Vitamin B12 0µg 0.25µg Waffle
Vitamin K 69.3µg Cracker
Tryptophan 0.084mg 0.099mg Waffle
Threonine 0.193mg 0.289mg Waffle
Isoleucine 0.246mg 0.362mg Waffle
Leucine 0.471mg 0.63mg Waffle
Lysine 0.103mg 0.384mg Waffle
Methionine 0.112mg 0.179mg Waffle
Phenylalanine 0.331mg 0.395mg Waffle
Valine 0.294mg 0.409mg Waffle
Histidine 0.145mg 0.187mg Waffle
Cholesterol 0mg 69mg Cracker
Trans Fat 1.076g Waffle
Saturated Fat 5.562g 2.866g Waffle
Omega-3 - DHA 0g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 6.553g 3.521g Cracker
Polyunsaturated fat 13.137g 6.785g Cracker
Omega-6 - Eicosadienoic acid 0.009g Cracker
Omega-6 - Linoleic acid 11.48g Cracker
Omega-6 - Gamma-linoleic acid 0.062g Cracker
Omega-3 - ALA 1.485g Cracker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cracker 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%
Cracker
26%
Waffle
Minerals Daily Need Coverage Score
56%
Cracker
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 215mg)
Which food is lower in Saturated Fat?
Waffle
Waffle is lower in Saturated Fat (difference - 2.696g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Cracker
Cracker is lower in Cholesterol (difference - 69mg)
Which food is lower in glycemic index?
Cracker
Cracker is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Cracker
Cracker is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.