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Pancake vs. Waffle — In-Depth Nutrition Comparison

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Significant differences between Pancake and Waffle

  • The amount of Selenium, Iron, Vitamin B1, Vitamin B2, Monounsaturated Fat, and Polyunsaturated fat in Waffle is higher than in Pancake.
  • Waffle covers your daily Selenium needs 57% more than Pancake.
  • Pancake contains less Saturated Fat.

Specific food types used in this comparison are Pancakes, plain, prepared from recipe and Waffles, plain, prepared from recipe.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 less SodiumSodium -14.1%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +16.4%
Contains more PotassiumPotassium +20.5%
Contains more IronIron +28.3%
Contains more CopperCopper +26.5%
Contains more ZincZinc +21.4%
Contains more PhosphorusPhosphorus +19.5%
Contains more ManganeseManganese +32.5%
Contains more SeleniumSelenium +210.1%

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.
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% 12% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Waffle
9
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% 14% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +16.3%
Contains more Vitamin B1Vitamin B1 +30.8%
Contains more Vitamin B2Vitamin B2 +23.5%
Contains more Vitamin B3Vitamin B3 +32.3%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more Vitamin B12Vitamin B12 +13.6%
Contains more FolateFolate +21.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Waffle
4
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 WaterWater +26%
Contains more ProteinProtein +23.4%
Contains more FatsFats +45.4%
Contains more CarbsCarbs +16.3%
Contains more OtherOther +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated Fat: Sat. Fat 2.122 g
Monounsaturated Fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 -26%
Contains more Mono. FatMonounsaturated Fat +42.3%
Contains more Poly. FatPolyunsaturated fat +52.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pancake Waffle Opinion
Calories 227kcal 291kcal Waffle
Protein 6.4g 7.9g Waffle
Fats 9.7g 14.1g Waffle
Vitamin C 0.3mg 0.4mg Waffle
Net carbs 28.3g 32.9g Waffle
Carbs 28.3g 32.9g Waffle
Cholesterol 59mg 69mg Pancake
Magnesium 16mg 19mg Waffle
Calcium 219mg 255mg Waffle
Potassium 132mg 159mg Waffle
Iron 1.8mg 2.31mg Waffle
Copper 0.049mg 0.062mg Waffle
Zinc 0.56mg 0.68mg Waffle
Phosphorus 159mg 190mg Waffle
Sodium 439mg 511mg Pancake
Vitamin A 196IU 228IU Waffle
Vitamin A 54µg 65µg Waffle
Manganese 0.2mg 0.265mg Waffle
Selenium 14.9µg 46.2µg Waffle
Vitamin B1 0.201mg 0.263mg Waffle
Vitamin B2 0.281mg 0.347mg Waffle
Vitamin B3 1.567mg 2.073mg Waffle
Vitamin B5 0.405mg 0.485mg Waffle
Vitamin B6 0.046mg 0.056mg Waffle
Vitamin B12 0.22µg 0.25µg Waffle
Folate 38µg 46µg Waffle
Saturated Fat 2.122g 2.866g Pancake
Monounsaturated Fat 2.474g 3.521g Waffle
Polyunsaturated fat 4.447g 6.785g Waffle
Tryptophan 0.08mg 0.099mg Waffle
Threonine 0.237mg 0.289mg Waffle
Isoleucine 0.297mg 0.362mg Waffle
Leucine 0.513mg 0.63mg Waffle
Lysine 0.321mg 0.384mg Waffle
Methionine 0.147mg 0.179mg Waffle
Phenylalanine 0.319mg 0.395mg Waffle
Valine 0.335mg 0.409mg Waffle
Histidine 0.152mg 0.187mg Waffle
Omega-3 - EPA 0g 0.001g Waffle
Omega-3 - DHA 0.005g 0.006g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake Waffle
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
19%
Pancake
24%
Waffle
Minerals Daily Need Coverage Score
42%
Pancake
66%
Waffle

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food is lower in Cholesterol?
Pancake
Pancake is lower in Cholesterol (difference - 10mg)
Which food contains less Sodium?
Pancake
Pancake contains less Sodium (difference - 72mg)
Which food is lower in Saturated Fat?
Pancake
Pancake is lower in Saturated Fat (difference - 0.744g)
Which food is lower in glycemic index?
Pancake
Pancake is lower in glycemic index (difference - 10)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.