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Egg bread vs. Waffle — In-Depth Nutrition Comparison

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The main differences between egg bread and waffle

  • Egg bread is richer in vitamin B3, folate, vitamin B1, copper, manganese, iron, and vitamin B2, yet waffle is richer in selenium, calcium, and phosphorus.
  • Daily need coverage for selenium for waffle is 29% higher.
  • Egg bread contains 3 times more copper than waffle. Egg bread contains 0.162mg of copper, while waffle contains 0.062mg.

Food types used in this article are Bread, egg and Waffles, plain, prepared from recipe.

Infographic

Egg bread vs Waffle infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 28% 10% 114% 54% 22% 45% 50% 65% 164%
Waffle
4
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 IronIron +31.6%
Contains more CopperCopper +161.3%
Contains more ZincZinc +16.2%
Contains less SodiumSodium -25.6%
Contains more ManganeseManganese +88.7%
Contains more CalciumCalcium +174.2%
Contains more PotassiumPotassium +38.3%
Contains more PhosphorusPhosphorus +79.2%
Contains more SeleniumSelenium +53.5%
~equal in Magnesium ~19mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 21% 5.2% 6% 110% 101% 91% 17% 15% 13% 2.3% 79% 46%
Waffle
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +66.5%
Contains more Vitamin B2Vitamin B2 +25.6%
Contains more Vitamin B3Vitamin B3 +133.9%
Contains more Vitamin B6Vitamin B6 +14.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +128.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +72%
Contains more Vitamin B12Vitamin B12 +150%
~equal in Vitamin A ~65µg

All nutrients comparison - raw data values

Nutrient Egg bread Waffle DV% diff.
Polyunsaturated fat 1.106g 6.785g 38%
Selenium 30.1µg 46.2µg 29%
Vitamin B3 4.848mg 2.073mg 17%
Calcium 93mg 255mg 16%
Vitamin B1 0.438mg 0.263mg 15%
Folate 105µg 46µg 15%
Choline 84.3mg 15%
Fats 6g 14.1g 12%
Phosphorus 106mg 190mg 12%
Copper 0.162mg 0.062mg 11%
Manganese 0.5mg 0.265mg 10%
Fiber 2.3g 9%
Iron 3.04mg 2.31mg 9%
Vitamin B2 0.436mg 0.347mg 7%
Vitamin B12 0.1µg 0.25µg 6%
Saturated fat 1.593g 2.866g 6%
Sodium 380mg 511mg 6%
Cholesterol 51mg 69mg 6%
Carbs 47.8g 32.9g 5%
Vitamin B5 0.282mg 0.485mg 4%
Monounsaturated fat 2.302g 3.521g 3%
Protein 9.5g 7.9g 3%
Vitamin E 0.26mg 2%
Vitamin D 0.4µg 2%
Vitamin D 16IU 2%
Zinc 0.79mg 0.68mg 1%
Vitamin K 0.9µg 1%
Vitamin B6 0.064mg 0.056mg 1%
Potassium 115mg 159mg 1%
Calories 287kcal 291kcal 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 45.5g 32.9g N/A
Magnesium 19mg 19mg 0%
Sugar 1.78g N/A
Vitamin A 63µg 65µg 0%
Tryptophan 0.112mg 0.099mg 0%
Threonine 0.306mg 0.289mg 0%
Isoleucine 0.394mg 0.362mg 0%
Leucine 0.692mg 0.63mg 0%
Lysine 0.311mg 0.384mg 0%
Methionine 0.189mg 0.179mg 0%
Phenylalanine 0.475mg 0.395mg 0%
Valine 0.443mg 0.409mg 0%
Histidine 0.21mg 0.187mg 0%
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - DHA 0.012g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 6% 48% 35% 2%
Protein: 9.5 g
Fats: 6 g
Carbs: 47.8 g
Water: 34.7 g
Other: 2 g
Waffle
3
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 +20.3%
Contains more CarbsCarbs +45.3%
Contains more FatsFats +135%
Contains more WaterWater +21%
Contains more OtherOther +55%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 46% 22%
Saturated fat: Sat. Fat 1.593 g
Monounsaturated fat: Mono. Fat 2.302 g
Polyunsaturated fat: Poly. Fat 1.106 g
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 less Sat. FatSaturated fat -44.4%
Contains more Mono. FatMonounsaturated fat +53%
Contains more Poly. FatPolyunsaturated fat +513.5%

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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. Egg bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172673/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.