Graham cracker vs. Waffle — In-Depth Nutrition Comparison

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Significant differences between graham cracker and waffle

Graham cracker has more manganese, iron, vitamin B3, copper, folate, and vitamin B6; however, waffle is richer in selenium, calcium, and vitamin B12.
Waffle covers your daily selenium needs 73% more than graham cracker.
Waffle has 4 times less manganese than graham cracker. Graham cracker has 1.019mg of manganese, while waffle has 0.265mg.

Specific food types used in this comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Waffles, plain, prepared from recipe.

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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.

Graham cracker

Waffle

Contains more MagnesiumMagnesium	+110.5%
Contains more IronIron	+63.6%
Contains more CopperCopper	+174.2%
Contains more ZincZinc	+41.2%
Contains less SodiumSodium	-10.2%
Contains more ManganeseManganese	+284.5%

Contains more CalciumCalcium	+231.2%
Contains more SeleniumSelenium	+633.3%

~equal in Potassium ~159mg

~equal in Phosphorus ~190mg

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.

Graham cracker

Waffle

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+114.1%
Contains more Vitamin B6Vitamin B6	+178.6%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+97.8%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+15.5%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin D ~µg

~equal in Vitamin B1 ~0.263mg

~equal in Vitamin B2 ~0.347mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	6.3µg	46.2µg	73%
Manganese	1.019mg	0.265mg	33%
Cholesterol	0mg	69mg	23%
Starch	46.56g		19%
Calcium	77mg	255mg	18%
Iron	3.78mg	2.31mg	18%
Carbs	77.66g	32.9g	15%
Vitamin B3	4.439mg	2.073mg	15%
Fiber	3.4g		14%
Copper	0.17mg	0.062mg	12%
Vitamin K	14.3µg		12%
Folate	91µg	46µg	11%
Vitamin E	1.51mg		10%
Vitamin B12	0µg	0.25µg	10%
Polyunsaturated fat	5.388g	6.785g	9%
Vitamin B6	0.156mg	0.056mg	8%
Calories	430kcal	291kcal	7%
Vitamin A	0µg	65µg	7%
Saturated fat	1.633g	2.866g	6%
Fats	10.6g	14.1g	5%
Magnesium	40mg	19mg	5%
Zinc	0.96mg	0.68mg	3%
Monounsaturated fat	2.509g	3.521g	3%
Protein	6.69g	7.9g	2%
Sodium	459mg	511mg	2%
Vitamin B2	0.317mg	0.347mg	2%
Phosphorus	185mg	190mg	1%
Vitamin B5	0.42mg	0.485mg	1%
Choline	5.9mg		1%
Fructose	0.99g		1%
Vitamin C	0mg	0.4mg	0%
Net carbs	74.26g	32.9g	N/A
Potassium	170mg	159mg	0%
Sugar	24.85g		N/A
Vitamin B1	0.265mg	0.263mg	0%
Trans fat	0.055g		N/A
Tryptophan		0.099mg	0%
Threonine		0.289mg	0%
Isoleucine		0.362mg	0%
Leucine		0.63mg	0%
Lysine		0.384mg	0%
Methionine		0.179mg	0%
Phenylalanine		0.395mg	0%
Valine		0.409mg	0%
Histidine		0.187mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.006g	N/A
Omega-3 - ALA	0.599g		N/A
Omega-6 - Gamma-linoleic acid	0.024g		N/A
Omega-6 - Eicosadienoic acid	0.004g		N/A
Omega-6 - Linoleic acid	4.735g		N/A