Waffle vs. French toast — In-Depth Nutrition Comparison

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What are the main differences between waffle and french toast?

Waffle is richer in selenium, calcium, phosphorus, iron, and polyunsaturated fat, while french toast is higher in vitamin A and monounsaturated fat.
Waffle's daily need coverage for selenium is 47% higher.
French toast has 3 times less polyunsaturated fat than waffle. Waffle has 6.785g of polyunsaturated fat, while french toast has 2.594g.
Waffle is lower in cholesterol.

We used Waffles, plain, prepared from recipe and French toast, prepared from recipe, made with low fat (2%) milk types in this comparison.

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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

French toast

Contains more MagnesiumMagnesium	+11.8%
Contains more CalciumCalcium	+155%
Contains more PotassiumPotassium	+18.7%
Contains more IronIron	+38.3%
Contains more PhosphorusPhosphorus	+62.4%
Contains more ManganeseManganese	+41%
Contains more SeleniumSelenium	+129.9%

~equal in Copper ~0.058mg

~equal in Zinc ~0.67mg

~equal in Sodium ~479mg

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

French toast

Contains more Vitamin CVitamin C	+33.3%
Contains more Vitamin B1Vitamin B1	+28.9%
Contains more Vitamin B3Vitamin B3	+27.3%

Contains more Vitamin AVitamin A	+90.8%
Contains more Vitamin B5Vitamin B5	+13.2%
Contains more Vitamin B6Vitamin B6	+32.1%
Contains more Vitamin B12Vitamin B12	+24%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.321mg

~equal in Vitamin K ~µg

~equal in Folate ~43µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.2µg	20.1µg	47%
Polyunsaturated fat	6.785g	2.594g	28%
Cholesterol	69mg	116mg	16%
Calcium	255mg	100mg	16%
Phosphorus	190mg	117mg	10%
Iron	2.31mg	1.67mg	8%
Vitamin A	65µg	124µg	7%
Fats	14.1g	10.8g	5%
Vitamin B1	0.263mg	0.204mg	5%
Calories	291kcal	229kcal	3%
Monounsaturated fat	3.521g	4.524g	3%
Carbs	32.9g	25g	3%
Vitamin B12	0.25µg	0.31µg	3%
Vitamin B3	2.073mg	1.628mg	3%
Manganese	0.265mg	0.188mg	3%
Vitamin B2	0.347mg	0.321mg	2%
Sodium	511mg	479mg	1%
Folate	46µg	43µg	1%
Saturated fat	2.866g	2.723g	1%
Potassium	159mg	134mg	1%
Vitamin B5	0.485mg	0.549mg	1%
Vitamin B6	0.056mg	0.074mg	1%
Protein	7.9g	7.7g	0%
Vitamin C	0.4mg	0.3mg	0%
Net carbs	32.9g	25g	N/A
Magnesium	19mg	17mg	0%
Copper	0.062mg	0.058mg	0%
Zinc	0.68mg	0.67mg	0%
Tryptophan	0.099mg	0.094mg	0%
Threonine	0.289mg	0.305mg	0%
Isoleucine	0.362mg	0.375mg	0%
Leucine	0.63mg	0.621mg	0%
Lysine	0.384mg	0.413mg	0%
Methionine	0.179mg	0.188mg	0%
Phenylalanine	0.395mg	0.389mg	0%
Valine	0.409mg	0.419mg	0%
Histidine	0.187mg	0.179mg	0%
Omega-3 - EPA	0.001g	0.001g	N/A
Omega-3 - DHA	0.006g	0.01g	N/A