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Wafer vs. Waffle — In-Depth Nutrition Comparison

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The main differences between wafer and waffle

  • Wafer is richer in copper, iron, manganese, and magnesium, yet waffle is richer in selenium, calcium, phosphorus, and vitamin B12.
  • Daily need coverage for selenium for waffle is 74% higher.
  • Wafer contains 7 times more copper than waffle. Wafer contains 0.463mg of copper, while waffle contains 0.062mg.
  • Waffle contains less saturated fat.
  • Wafer has a lower glycemic index than waffle.

Food types used in this article are Cookies, chocolate wafers and Waffles, plain, prepared from recipe.

Infographic

Wafer 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wafer
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 9.3% 19% 150% 154% 30% 57% 76% 91% 31%
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 +178.9%
Contains more PotassiumPotassium +32.1%
Contains more IronIron +73.6%
Contains more CopperCopper +646.8%
Contains more ZincZinc +60.3%
Contains more ManganeseManganese +162.6%
Contains more CalciumCalcium +722.6%
Contains more PhosphorusPhosphorus +43.9%
Contains less SodiumSodium -11.9%
Contains more SeleniumSelenium +710.5%

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.
Wafer
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 0% 1% 14% 0% 51% 61% 54% 23% 12% 11% 6% 35% 7.8%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +37.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2066.7%
Contains more Vitamin B1Vitamin B1 +29.6%
Contains more Vitamin B2Vitamin B2 +30.5%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B12Vitamin B12 +177.8%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.056mg
~equal in Folate ~46µg

All nutrients comparison - raw data values

Nutrient Wafer Waffle DV% diff.
Selenium 5.7µg 46.2µg 74%
Copper 0.463mg 0.062mg 45%
Calcium 31mg 255mg 22%
Cholesterol 2mg 69mg 22%
Iron 4.01mg 2.31mg 21%
Manganese 0.696mg 0.265mg 19%
Polyunsaturated fat 4.153g 6.785g 18%
Fiber 3.4g 14%
Carbs 72.7g 32.9g 13%
Phosphorus 132mg 190mg 8%
Magnesium 53mg 19mg 8%
Calories 433kcal 291kcal 7%
Vitamin B12 0.09µg 0.25µg 7%
Vitamin A 3µg 65µg 7%
Saturated fat 4.241g 2.866g 6%
Vitamin B2 0.266mg 0.347mg 6%
Vitamin E 0.72mg 5%
Vitamin B1 0.203mg 0.263mg 5%
Vitamin B3 2.858mg 2.073mg 5%
Zinc 1.09mg 0.68mg 4%
Sodium 580mg 511mg 3%
Choline 14.3mg 3%
Caffeine 10mg 3%
Protein 6.6g 7.9g 3%
Monounsaturated fat 4.865g 3.521g 3%
Potassium 210mg 159mg 2%
Vitamin B5 0.381mg 0.485mg 2%
Vitamin K 2.4µg 2%
Fats 14.2g 14.1g 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 69.3g 32.9g N/A
Sugar 37.43g N/A
Vitamin B6 0.051mg 0.056mg 0%
Folate 47µg 46µg 0%
Tryptophan 0.096mg 0.099mg 0%
Threonine 0.22mg 0.289mg 0%
Isoleucine 0.261mg 0.362mg 0%
Leucine 0.447mg 0.63mg 0%
Lysine 0.281mg 0.384mg 0%
Methionine 0.105mg 0.179mg 0%
Phenylalanine 0.308mg 0.395mg 0%
Valine 0.323mg 0.409mg 0%
Histidine 0.128mg 0.187mg 0%
Omega-3 - EPA 0.003g 0.001g N/A
Omega-3 - DHA 0.002g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wafer
2
7% 14% 73% 5% 2%
Protein: 6.6 g
Fats: 14.2 g
Carbs: 72.7 g
Water: 4.5 g
Other: 2 g
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 CarbsCarbs +121%
Contains more ProteinProtein +19.7%
Contains more WaterWater +833.3%
Contains more OtherOther +55%
~equal in Fats ~14.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wafer
1
32% 37% 31%
Saturated fat: Sat. Fat 4.241 g
Monounsaturated fat: Mono. Fat 4.865 g
Polyunsaturated fat: Poly. Fat 4.153 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 more Mono. FatMonounsaturated fat +38.2%
Contains less Sat. FatSaturated fat -32.4%
Contains more Poly. FatPolyunsaturated fat +63.4%

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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. Wafer - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172714/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.