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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.

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Pancake 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Waffle
Contains less Sodium -14.1%
Contains more Iron +28.3%
Contains more Calcium +16.4%
Contains more Potassium +20.5%
Contains more Magnesium +18.8%
Contains more Copper +26.5%
Contains more Zinc +21.4%
Contains more Phosphorus +19.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 68% 66% 12% 12% 17% 16% 69% 58%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 87% 77% 15% 14% 21% 19% 82% 67%
Contains less Sodium -14.1%
Contains more Iron +28.3%
Contains more Calcium +16.4%
Contains more Potassium +20.5%
Contains more Magnesium +18.8%
Contains more Copper +26.5%
Contains more Zinc +21.4%
Contains more Phosphorus +19.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Waffle
Contains more Vitamin C +33.3%
Contains more Vitamin A +16.3%
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +23.5%
Contains more Vitamin B3 +32.3%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +21.7%
Contains more Vitamin B12 +13.6%
Contains more Folate +21.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 12% 0% 0% 51% 65% 30% 25% 11% 28% 0% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 14% 0% 0% 66% 81% 39% 30% 13% 32% 0% 35%
Contains more Vitamin C +33.3%
Contains more Vitamin A +16.3%
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +23.5%
Contains more Vitamin B3 +32.3%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +21.7%
Contains more Vitamin B12 +13.6%
Contains more Folate +21.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
21
Pancake
26
Waffle
Mineral Summary Score
39
Pancake
47
Waffle

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Pancake
47%
Waffle
Carbohydrates
28%
Pancake
33%
Waffle
Fats
45%
Pancake
65%
Waffle

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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 ($)

All nutrients comparison - raw data values

Nutrient Pancake Waffle Opinion
Calories 227 291 Waffle
Protein 6.4 7.9 Waffle
Fats 9.7 14.1 Waffle
Vitamin C 0.3 0.4 Waffle
Carbs 28.3 32.9 Waffle
Cholesterol 59 69 Pancake
Vitamin D
Iron 1.8 2.31 Waffle
Calcium 219 255 Waffle
Potassium 132 159 Waffle
Magnesium 16 19 Waffle
Sugar
Fiber
Copper 0.049 0.062 Waffle
Zinc 0.56 0.68 Waffle
Starch
Phosphorus 159 190 Waffle
Sodium 439 511 Pancake
Vitamin A 196 228 Waffle
Vitamin E
Vitamin D
Vitamin B1 0.201 0.263 Waffle
Vitamin B2 0.281 0.347 Waffle
Vitamin B3 1.567 2.073 Waffle
Vitamin B5 0.405 0.485 Waffle
Vitamin B6 0.046 0.056 Waffle
Vitamin B12 0.22 0.25 Waffle
Vitamin K
Folate 38 46 Waffle
Trans Fat
Saturated Fat 2.122 2.866 Pancake
Monounsaturated Fat 2.474 3.521 Waffle
Polyunsaturated fat 4.447 6.785 Waffle
Tryptophan 0.08 0.099 Waffle
Threonine 0.237 0.289 Waffle
Isoleucine 0.297 0.362 Waffle
Leucine 0.513 0.63 Waffle
Lysine 0.321 0.384 Waffle
Methionine 0.147 0.179 Waffle
Phenylalanine 0.319 0.395 Waffle
Valine 0.335 0.409 Waffle
Histidine 0.152 0.187 Waffle
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.