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Waffle vs. Crouton — In-Depth Nutrition Comparison

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How are Waffle and Crouton different?

  • Waffle is higher in Calcium, Selenium, Phosphorus, and Vitamin B12, however, Crouton is richer in Vitamin B1, Iron, Folate, Vitamin B3, and Copper.
  • Daily need coverage for Vitamin B1 from Crouton is 30% higher.

Waffles, plain, prepared from recipe and Croutons, plain are the varieties used in this article.

Infographic

Waffle vs Crouton 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.
Waffle
5
:
Contains more Calcium +235.5%
Contains more Phosphorus +65.2%
Contains more Potassium +28.2%
Contains less Sodium -26.8%
Contains more Selenium +23.2%
Contains more Iron +76.6%
Contains more Magnesium +63.2%
Contains more Zinc +30.9%
Contains more Copper +162.9%
Contains more Manganese +88.7%
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 23% 153% 23% 50% 11% 92% 25% 55% 66% 205%
Contains more Calcium +235.5%
Contains more Phosphorus +65.2%
Contains more Potassium +28.2%
Contains less Sodium -26.8%
Contains more Selenium +23.2%
Contains more Iron +76.6%
Contains more Magnesium +63.2%
Contains more Zinc +30.9%
Contains more Copper +162.9%
Contains more Manganese +88.7%

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
6
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +27.6%
Contains more Vitamin B5 +13.1%
Contains more Vitamin B6 +115.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +136.9%
Contains more Vitamin B3 +162.4%
Contains more Folate +187%
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% 0% 0% 0% 156% 63% 102% 26% 6% 99% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +27.6%
Contains more Vitamin B5 +13.1%
Contains more Vitamin B6 +115.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +136.9%
Contains more Vitamin B3 +162.4%
Contains more Folate +187%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
3
:
Contains more Fats +113.6%
Contains more Water +663.6%
Contains more Other +24%
Contains more Protein +50.6%
Contains more Carbs +123.4%
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more Fats +113.6%
Contains more Water +663.6%
Contains more Other +24%
Contains more Protein +50.6%
Contains more Carbs +123.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
2
:
Contains more Monounsaturated Fat +15.1%
Contains more Polyunsaturated fat +433%
Contains less Saturated Fat -47.3%
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
26% 52% 22%
Saturated Fat: 1.51 g
Monounsaturated Fat: 3.059 g
Polyunsaturated fat: 1.273 g
Contains more Monounsaturated Fat +15.1%
Contains more Polyunsaturated fat +433%
Contains less Saturated Fat -47.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Crouton Opinion
Net carbs 32.9g 68.4g Crouton
Protein 7.9g 11.9g Crouton
Fats 14.1g 6.6g Waffle
Carbs 32.9g 73.5g Crouton
Calories 291kcal 407kcal Crouton
Fiber 5.1g Crouton
Calcium 255mg 76mg Waffle
Iron 2.31mg 4.08mg Crouton
Magnesium 19mg 31mg Crouton
Phosphorus 190mg 115mg Waffle
Potassium 159mg 124mg Waffle
Sodium 511mg 698mg Waffle
Zinc 0.68mg 0.89mg Crouton
Copper 0.062mg 0.163mg Crouton
Manganese 0.265mg 0.5mg Crouton
Selenium 46.2µg 37.5µg Waffle
Vitamin A 228IU 0IU Waffle
Vitamin A RAE 65µg 0µg Waffle
Vitamin C 0.4mg 0mg Waffle
Vitamin B1 0.263mg 0.623mg Crouton
Vitamin B2 0.347mg 0.272mg Waffle
Vitamin B3 2.073mg 5.439mg Crouton
Vitamin B5 0.485mg 0.429mg Waffle
Vitamin B6 0.056mg 0.026mg Waffle
Folate 46µg 132µg Crouton
Vitamin B12 0.25µg 0µg Waffle
Tryptophan 0.099mg 0.14mg Crouton
Threonine 0.289mg 0.337mg Crouton
Isoleucine 0.362mg 0.456mg Crouton
Leucine 0.63mg 0.832mg Crouton
Lysine 0.384mg 0.278mg Waffle
Methionine 0.179mg 0.211mg Crouton
Phenylalanine 0.395mg 0.586mg Crouton
Valine 0.409mg 0.514mg Crouton
Histidine 0.187mg 0.255mg Crouton
Cholesterol 69mg 0mg Crouton
Saturated Fat 2.866g 1.51g Crouton
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 3.059g Waffle
Polyunsaturated fat 6.785g 1.273g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Crouton
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%
Crouton
Minerals Daily Need Coverage Score
66%
Waffle
70%
Crouton

Comparison summary

Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 187mg)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $1.5)
Which food is lower in Cholesterol?
Crouton
Crouton is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Crouton
Crouton is lower in Saturated Fat (difference - 1.356g)
Which food is lower in glycemic index?
Crouton
Crouton is lower in glycemic index (difference - 4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.