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KEEBLER, TOASTEDS, Onion Crackers vs. Waffle — In-Depth Nutrition Comparison

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Important differences between kEEBLER, TOASTEDS, Onion Crackers and waffle

  • Waffle has less vitamin B1, folate, vitamin B3, phosphorus, monounsaturated fat, and polyunsaturated fat.
  • KEEBLER, TOASTEDS, Onion Crackers's daily need coverage for vitamin B1 is 25% more.
  • KEEBLER, TOASTEDS, Onion Crackers has 3 times more folate than waffle. KEEBLER, TOASTEDS, Onion Crackers has 116µg of folate, while waffle has 46µg.
  • Waffle is lower in sodium.

The food varieties used in the comparison are KEEBLER, TOASTEDS, Onion Crackers and Waffles, plain, prepared from recipe.

Infographic

KEEBLER, TOASTEDS, Onion 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 10% 0% 0% 0% 104% 131% 0% 0%
Waffle
9
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 PhosphorusPhosphorus +27.9%
Contains more PotassiumPotassium +35.9%
Contains less SodiumSodium -49.2%

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% 0% 0% 0% 140% 69% 65% 0% 0% 0% 0% 87% 0%
Waffle
6
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 B1Vitamin B1 +112.9%
Contains more Vitamin B3Vitamin B3 +67.4%
Contains more FolateFolate +152.2%
Contains more Vitamin B2Vitamin B2 +15.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient KEEBLER, TOASTEDS, Onion Crackers Waffle DV% diff.
Selenium 46.2µg 84%
Polyunsaturated fat 12g 6.785g 35%
Iron 2.31mg 29%
Calcium 255mg 26%
Vitamin B1 0.56mg 0.263mg 25%
Cholesterol 0mg 69mg 23%
Sodium 1006mg 511mg 22%
Folate 116µg 46µg 18%
Carbs 67.7g 32.9g 12%
Manganese 0.265mg 12%
Vitamin B12 0.25µg 10%
Fats 20.6g 14.1g 10%
Vitamin B5 0.485mg 10%
Calories 479kcal 291kcal 9%
Vitamin B3 3.47mg 2.073mg 9%
Fiber 2.2g 9%
Phosphorus 243mg 190mg 8%
Copper 0.062mg 7%
Vitamin A 65µg 7%
Zinc 0.68mg 6%
Magnesium 19mg 5%
Monounsaturated fat 5g 3.521g 4%
Vitamin B6 0.056mg 4%
Vitamin B2 0.3mg 0.347mg 4%
Protein 5.7g 7.9g 4%
Saturated fat 3.4g 2.866g 2%
Potassium 117mg 159mg 1%
Vitamin C 0.4mg 0%
Net carbs 65.5g 32.9g N/A
Sugar 9.7g N/A
Trans fat 0.2g 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 0.001g N/A
Omega-3 - DHA 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 21% 68% 2% 4%
Protein: 5.7 g
Fats: 20.6 g
Carbs: 67.7 g
Water: 2 g
Other: 4 g
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 FatsFats +46.1%
Contains more CarbsCarbs +105.8%
Contains more OtherOther +29%
Contains more ProteinProtein +38.6%
Contains more WaterWater +2000%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 25% 59%
Saturated fat: Sat. Fat 3.4 g
Monounsaturated fat: Mono. Fat 5 g
Polyunsaturated fat: Poly. Fat 12 g
Waffle
1
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 +42%
Contains more Poly. FatPolyunsaturated fat +76.9%
Contains less Sat. FatSaturated fat -15.7%

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. 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.