Waffle vs. Cheese crackers — In-Depth Nutrition Comparison

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Differences between waffle and cheese crackers

Waffle has more selenium and calcium, while cheese crackers have more iron, folate, vitamin B3, vitamin B1, and manganese.
Waffle's daily need coverage for selenium is 59% higher.
Cheese crackers contain 23 times less cholesterol than waffle. Waffle contains 69mg of cholesterol, while cheese crackers contain 3mg.
Cheese crackers have a lower glycemic index. The glycemic index of cheese crackers is 54, while the glycemic index of waffle is 76.

The food types used in this comparison are Waffles, plain, prepared from recipe and Crackers, cheese, regular.

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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.

Waffle

Cheese crackers

Contains more CalciumCalcium	+87.5%
Contains less SodiumSodium	-47.5%
Contains more SeleniumSelenium	+242.2%

Contains more MagnesiumMagnesium	+31.6%
Contains more IronIron	+111.3%
Contains more CopperCopper	+101.6%
Contains more ZincZinc	+75%
Contains more ManganeseManganese	+112.1%

~equal in Potassium ~156mg

~equal in Phosphorus ~200mg

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

Cheese crackers

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+282.4%

Contains more Vitamin B1Vitamin B1	+113.7%
Contains more Vitamin B3Vitamin B3	+194.9%
Contains more Vitamin B6Vitamin B6	+203.6%
Contains more Vitamin B12Vitamin B12	+36%
Contains more FolateFolate	+230.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B2 ~0.338mg

~equal in Vitamin B5 ~0.472mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.2µg	13.5µg	59%
Iron	2.31mg	4.88mg	32%
Folate	46µg	152µg	27%
Vitamin B3	2.073mg	6.113mg	25%
Vitamin B1	0.263mg	0.562mg	25%
Starch		52.56g	22%
Polyunsaturated fat	6.785g	10.09g	22%
Cholesterol	69mg	3mg	22%
Sodium	511mg	973mg	20%
Vitamin E		2.19mg	15%
Fats	14.1g	22.74g	13%
Manganese	0.265mg	0.562mg	13%
Calcium	255mg	136mg	12%
Saturated fat	2.866g	5.288g	11%
Calories	291kcal	489kcal	10%
Vitamin B6	0.056mg	0.17mg	9%
Fiber		2.3g	9%
Carbs	32.9g	59.42g	9%
Vitamin K		9.4µg	8%
Copper	0.062mg	0.125mg	7%
Protein	7.9g	10.93g	6%
Monounsaturated fat	3.521g	5.744g	6%
Zinc	0.68mg	1.19mg	5%
Vitamin A	65µg	17µg	5%
Vitamin B12	0.25µg	0.34µg	4%
Choline		8.7mg	2%
Vitamin B2	0.347mg	0.338mg	1%
Phosphorus	190mg	200mg	1%
Magnesium	19mg	25mg	1%
Vitamin C	0.4mg	0mg	0%
Net carbs	32.9g	57.12g	N/A
Vitamin D		1IU	0%
Potassium	159mg	156mg	0%
Sugar		4.53g	N/A
Vitamin B5	0.485mg	0.472mg	0%
Trans fat		0.542g	N/A
Tryptophan	0.099mg	0.129mg	0%
Threonine	0.289mg	0.295mg	0%
Isoleucine	0.362mg	0.424mg	0%
Leucine	0.63mg	0.744mg	0%
Lysine	0.384mg	0.418mg	0%
Methionine	0.179mg	0.194mg	0%
Phenylalanine	0.395mg	0.49mg	0%
Valine	0.409mg	0.478mg	0%
Histidine	0.187mg	0.245mg	0%
Fructose		0.37g	0%
Omega-3 - EPA	0.001g	0.001g	N/A
Omega-3 - DHA	0.006g	0g	N/A
Omega-3 - ALA		0.715g	N/A
Omega-3 - DPA	0g	0.001g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.001g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		9.25g	N/A