Waffle vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between waffle and cheese sandwich

Waffle has more selenium; however, cheese sandwich is richer in manganese, phosphorus, vitamin B6, copper, magnesium, vitamin B1, and vitamin B3.
Waffle covers your daily selenium needs 40% more than cheese sandwich.
Cheese sandwich has 10 times less cholesterol than waffle. Waffle has 69mg of cholesterol, while cheese sandwich has 7mg.
Waffle has a higher glycemic index. The glycemic index of waffle is 76, while the glycemic index of cheese sandwich is 54.

Specific food types used in this comparison are Waffles, plain, prepared from recipe and Crackers, wheat, sandwich, with cheese filling.

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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 sandwich

Contains more CalciumCalcium	+25%
Contains less SodiumSodium	-39.1%
Contains more SeleniumSelenium	+90.1%

Contains more MagnesiumMagnesium	+184.2%
Contains more PotassiumPotassium	+92.5%
Contains more IronIron	+13.4%
Contains more CopperCopper	+158.1%
Contains more ZincZinc	+27.9%
Contains more PhosphorusPhosphorus	+101.1%
Contains more ManganeseManganese	+308.7%

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 sandwich

Contains more Vitamin AVitamin A	+209.5%
Contains more Vitamin B12Vitamin B12	+108.3%

Contains more Vitamin CVitamin C	+275%
Contains more Vitamin B1Vitamin B1	+36.1%
Contains more Vitamin B2Vitamin B2	+23.1%
Contains more Vitamin B3Vitamin B3	+53.6%
Contains more Vitamin B5Vitamin B5	+28.2%
Contains more Vitamin B6Vitamin B6	+366.1%
Contains more FolateFolate	+39.1%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.2µg	24.3µg	40%
Manganese	0.265mg	1.083mg	36%
Phosphorus	190mg	382mg	27%
Cholesterol	69mg	7mg	21%
Fats	14.1g	25g	17%
Monounsaturated fat	3.521g	10.351g	17%
Polyunsaturated fat	6.785g	9.166g	16%
Vitamin B6	0.056mg	0.261mg	16%
Sodium	511mg	839mg	14%
Fiber		3.1g	12%
Copper	0.062mg	0.16mg	11%
Calories	291kcal	497kcal	10%
Magnesium	19mg	54mg	8%
Vitamin B1	0.263mg	0.358mg	8%
Carbs	32.9g	58.2g	8%
Vitamin B3	2.073mg	3.185mg	7%
Saturated fat	2.866g	4.129g	6%
Vitamin B2	0.347mg	0.427mg	6%
Vitamin B12	0.25µg	0.12µg	5%
Vitamin A	65µg	21µg	5%
Folate	46µg	64µg	5%
Calcium	255mg	204mg	5%
Protein	7.9g	9.8g	4%
Iron	2.31mg	2.62mg	4%
Potassium	159mg	306mg	4%
Vitamin B5	0.485mg	0.622mg	3%
Zinc	0.68mg	0.87mg	2%
Vitamin C	0.4mg	1.5mg	1%
Net carbs	32.9g	55.1g	N/A
Tryptophan	0.099mg	0.13mg	0%
Threonine	0.289mg	0.298mg	0%
Isoleucine	0.362mg	0.383mg	0%
Leucine	0.63mg	0.698mg	0%
Lysine	0.384mg	0.344mg	0%
Methionine	0.179mg	0.167mg	0%
Phenylalanine	0.395mg	0.472mg	0%
Valine	0.409mg	0.438mg	0%
Histidine	0.187mg	0.219mg	0%
Omega-3 - EPA	0.001g	0g	N/A
Omega-3 - DHA	0.006g	0g	N/A