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  6. Saltine cracker (includes oyster, soda, soup) vs. Waffle

Saltine cracker (includes oyster, soda, soup) vs. Waffle — In-Depth Nutrition Comparison

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A recap on differences between saltine cracker (includes oyster, soda, soup) and waffle

  • Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, folate, and manganese, yet waffle is higher in selenium, calcium, and phosphorus.
  • Waffle covers your daily selenium needs 65% more than saltine cracker (includes oyster, soda, soup).
  • Saltine cracker (includes oyster, soda, soup) contains 3 times more vitamin B3 than waffle. While saltine cracker (includes oyster, soda, soup) contains 6.442mg of vitamin B3, waffle contains only 2.073mg.
  • The amount of sodium in waffle is lower.

Food varieties used in this article are Crackers, saltines (includes oyster, soda, soup) and Waffles, plain, prepared from recipe.

Infographic

Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Waffle
Waffle
4
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 +21.1%
Contains more IronIron +141.1%
Contains more CopperCopper +124.2%
Contains more ManganeseManganese +158.9%
Contains more CalciumCalcium +1242.1%
Contains more PhosphorusPhosphorus +86.3%
Contains less SodiumSodium -45.7%
Contains more SeleniumSelenium +348.5%
~equal in Potassium ~159mg
~equal in Zinc ~0.68mg

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Waffle
Waffle
3
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 +166.9%
Contains more Vitamin B2Vitamin B2 +40.3%
Contains more Vitamin B3Vitamin B3 +210.8%
Contains more Vitamin B6Vitamin B6 +53.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +191.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin B12Vitamin B12 +177.8%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.485mg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Waffle DV% diff.
Selenium 10.3µg 46.2µg 65%
Iron 5.57mg 2.31mg 41%
Vitamin B1 0.702mg 0.263mg 37%
Starch 67.83g 28%
Vitamin B3 6.442mg 2.073mg 27%
Calcium 19mg 255mg 24%
Cholesterol 0mg 69mg 23%
Folate 134µg 46µg 22%
Vitamin K 25.4µg 21%
Sodium 941mg 511mg 19%
Manganese 0.686mg 0.265mg 18%
Carbs 74.05g 32.9g 14%
Polyunsaturated fat 4.835g 6.785g 13%
Phosphorus 102mg 190mg 13%
Fiber 2.8g 11%
Vitamin B2 0.487mg 0.347mg 11%
Copper 0.139mg 0.062mg 9%
Vitamin E 1.15mg 8%
Fats 8.64g 14.1g 8%
Vitamin B12 0.09µg 0.25µg 7%
Vitamin A 1µg 65µg 7%
Saturated fat 1.653g 2.866g 6%
Calories 418kcal 291kcal 6%
Monounsaturated fat 1.986g 3.521g 4%
Protein 9.46g 7.9g 3%
Choline 16.7mg 3%
Vitamin B6 0.086mg 0.056mg 2%
Vitamin B5 0.536mg 0.485mg 1%
Magnesium 23mg 19mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 71.25g 32.9g N/A
Potassium 152mg 159mg 0%
Sugar 1.29g N/A
Zinc 0.69mg 0.68mg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.099mg 0%
Threonine 0.268mg 0.289mg 0%
Isoleucine 0.333mg 0.362mg 0%
Leucine 0.652mg 0.63mg 0%
Lysine 0.172mg 0.384mg 0%
Methionine 0.147mg 0.179mg 0%
Phenylalanine 0.45mg 0.395mg 0%
Valine 0.399mg 0.409mg 0%
Histidine 0.197mg 0.187mg 0%
Fructose 0.19g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 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 +19.7%
Contains more CarbsCarbs +125.1%
Contains more FatsFats +63.2%
Contains more WaterWater +731.7%
Contains more OtherOther +10.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 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 -42.3%
Contains more Mono. FatMonounsaturated fat +77.3%
Contains more Poly. FatPolyunsaturated fat +40.3%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.