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Waffle vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between Waffle and Wheat Bread

  • Waffle has more Selenium, and Vitamin B12, however, Wheat Bread has more Manganese, Vitamin B3, Iron, Copper, Vitamin B1, Folate, and Magnesium.
  • Wheat Bread's daily need coverage for Manganese is 48% more.

The food varieties used in the comparison are Waffles, plain, prepared from recipe and Bread, wheat, toasted.

Infographic

Waffle vs Wheat Bread 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.
Contains more Calcium +54.5%
Contains less Sodium -15%
Contains more Selenium +38.3%
Contains more Iron +77.1%
Contains more Magnesium +210.5%
Contains more Potassium +40.3%
Contains more Zinc +116.2%
Contains more Copper +219.4%
Contains more Manganese +419.6%
Equal in Phosphorus - 188
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Contains more Calcium +54.5%
Contains less Sodium -15%
Contains more Selenium +38.3%
Contains more Iron +77.1%
Contains more Magnesium +210.5%
Contains more Potassium +40.3%
Contains more Zinc +116.2%
Contains more Copper +219.4%
Contains more Manganese +419.6%
Equal in Phosphorus - 188

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.
Waffle
4
:
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +66.9%
Contains more Vitamin B2 +10.1%
Contains more Vitamin B3 +201.5%
Contains more Vitamin B6 +173.2%
Contains more Folate +87%
Equal in Vitamin B5 - 0.456
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin C +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +66.9%
Contains more Vitamin B2 +10.1%
Contains more Vitamin B3 +201.5%
Contains more Vitamin B6 +173.2%
Contains more Folate +87%
Equal in Vitamin B5 - 0.456

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +230.2%
Contains more Water +73.3%
Contains more Other +11.9%
Contains more Protein +64.1%
Contains more Carbs +69.5%
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more Fats +230.2%
Contains more Water +73.3%
Contains more Other +11.9%
Contains more Protein +64.1%
Contains more Carbs +69.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +245.5%
Contains more Polyunsaturated fat +294.5%
Contains less Saturated Fat -65.5%
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Contains more Monounsaturated Fat +245.5%
Contains more Polyunsaturated fat +294.5%
Contains less Saturated Fat -65.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Wheat Bread Opinion
Net carbs 32.9g 51.07g Wheat Bread
Protein 7.9g 12.96g Wheat Bread
Fats 14.1g 4.27g Waffle
Carbs 32.9g 55.77g Wheat Bread
Calories 291kcal 313kcal Wheat Bread
Sugar 6.42g Waffle
Fiber 4.7g Wheat Bread
Calcium 255mg 165mg Waffle
Iron 2.31mg 4.09mg Wheat Bread
Magnesium 19mg 59mg Wheat Bread
Phosphorus 190mg 188mg Waffle
Potassium 159mg 223mg Wheat Bread
Sodium 511mg 601mg Waffle
Zinc 0.68mg 1.47mg Wheat Bread
Copper 0.062mg 0.198mg Wheat Bread
Manganese 0.265mg 1.377mg Wheat Bread
Selenium 46.2µg 33.4µg Waffle
Vitamin A 228IU 0IU Waffle
Vitamin A RAE 65µg 0µg Waffle
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.4mg 0.2mg Waffle
Vitamin B1 0.263mg 0.439mg Wheat Bread
Vitamin B2 0.347mg 0.382mg Wheat Bread
Vitamin B3 2.073mg 6.25mg Wheat Bread
Vitamin B5 0.485mg 0.456mg Waffle
Vitamin B6 0.056mg 0.153mg Wheat Bread
Folate 46µg 86µg Wheat Bread
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.099mg 0.092mg Waffle
Threonine 0.289mg 0.299mg Wheat Bread
Isoleucine 0.362mg 0.258mg Waffle
Leucine 0.63mg 0.461mg Waffle
Lysine 0.384mg 0.215mg Waffle
Methionine 0.179mg 0.105mg Waffle
Phenylalanine 0.395mg 0.315mg Waffle
Valine 0.409mg 0.31mg Waffle
Histidine 0.187mg 0.15mg Waffle
Cholesterol 69mg 0mg Wheat Bread
Saturated Fat 2.866g 0.989g Wheat Bread
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 1.019g Waffle
Polyunsaturated fat 6.785g 1.72g Waffle
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Wheat Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Waffle
38%
Wheat Bread
Minerals Daily Need Coverage Score
66%
Waffle
89%
Wheat Bread

Comparison summary

Which food is lower in Cholesterol?
Wheat Bread
Wheat Bread is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 1.877g)
Which food is lower in glycemic index?
Wheat Bread
Wheat Bread is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Wheat Bread
Wheat Bread is relatively richer in minerals
Which food is richer in vitamins?
Wheat Bread
Wheat Bread is relatively richer in vitamins
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 90mg)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.3)

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.