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  6. Protein bread vs. Waffle

Protein bread vs. Waffle — In-Depth Nutrition Comparison

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Significant differences between protein bread and waffle

  • Protein bread has more manganese, copper, iron, folate, vitamin B3, and magnesium; however, waffle is richer in selenium and calcium.
  • Protein bread covers your daily manganese needs 52% more than waffle.
  • Waffle has 7 times less copper than protein bread. Protein bread has 0.417mg of copper, while waffle has 0.062mg.
  • Protein bread contains less saturated fat.

Specific food types used in this comparison are Bread, protein (includes gluten) and Waffles, plain, prepared from recipe.

Infographic

Protein bread 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 46% 37% 28% 156% 139% 50% 79% 53% 192% 179%
Waffle
Waffle
2
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 MagnesiumMagnesium +242.1%
Contains more PotassiumPotassium +102.5%
Contains more IronIron +79.7%
Contains more CopperCopper +572.6%
Contains more ZincZinc +167.6%
Contains less SodiumSodium -20.9%
Contains more ManganeseManganese +455.5%
Contains more CalciumCalcium +105.6%
Contains more SeleniumSelenium +40.4%
~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.
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% 7.2% 0% 90% 91% 80% 25% 16% 0% 3.3% 87% 10%
Waffle
Waffle
4
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 B1Vitamin B1 +36.9%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin B3Vitamin B3 +106.9%
Contains more Vitamin B6Vitamin B6 +26.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +152.2%
Contains more CholineCholine +∞%
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

All nutrients comparison - raw data values

Nutrient Protein bread Waffle DV% diff.
Manganese 1.472mg 0.265mg 52%
Polyunsaturated fat 1.009g 6.785g 39%
Copper 0.417mg 0.062mg 39%
Selenium 32.9µg 46.2µg 24%
Iron 4.15mg 2.31mg 23%
Cholesterol 0mg 69mg 23%
Fats 2.2g 14.1g 18%
Folate 116µg 46µg 18%
Vitamin B3 4.289mg 2.073mg 14%
Calcium 124mg 255mg 13%
Fiber 3g 12%
Saturated fat 0.332g 2.866g 12%
Magnesium 65mg 19mg 11%
Vitamin B12 0µg 0.25µg 10%
Zinc 1.82mg 0.68mg 10%
Monounsaturated fat 0.183g 3.521g 8%
Vitamin B1 0.36mg 0.263mg 8%
Protein 12.1g 7.9g 8%
Vitamin A 0µg 65µg 7%
Potassium 322mg 159mg 5%
Sodium 404mg 511mg 5%
Carbs 43.8g 32.9g 4%
Vitamin B2 0.394mg 0.347mg 4%
Choline 18.7mg 3%
Calories 245kcal 291kcal 2%
Vitamin E 0.36mg 2%
Vitamin B6 0.071mg 0.056mg 1%
Vitamin B5 0.42mg 0.485mg 1%
Vitamin K 1.3µg 1%
Phosphorus 185mg 190mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 40.8g 32.9g N/A
Sugar 1.44g N/A
Tryptophan 0.148mg 0.099mg 0%
Threonine 0.366mg 0.289mg 0%
Isoleucine 0.471mg 0.362mg 0%
Leucine 0.858mg 0.63mg 0%
Lysine 0.372mg 0.384mg 0%
Methionine 0.199mg 0.179mg 0%
Phenylalanine 0.596mg 0.395mg 0%
Valine 0.518mg 0.409mg 0%
Histidine 0.271mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 g
Other: 1.9 g
Waffle
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 +53.2%
Contains more CarbsCarbs +33.1%
Contains more FatsFats +540.9%
Contains more OtherOther +63.2%
~equal in Water ~42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 12% 66%
Saturated fat: Sat. Fat 0.332 g
Monounsaturated fat: Mono. Fat 0.183 g
Polyunsaturated fat: Poly. Fat 1.009 g
Waffle
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 -88.4%
Contains more Mono. FatMonounsaturated fat +1824%
Contains more Poly. FatPolyunsaturated fat +572.4%

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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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.