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  6. Waffle vs. French toast

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 RAE, 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.

Infographic

Waffle vs French toast 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.
Waffle
Waffle
9
:
1
French toast
French toast
Contains more Calcium +155%
Contains more Iron +38.3%
Contains more Magnesium +11.8%
Contains more Phosphorus +62.4%
Contains more Potassium +18.7%
Contains more Manganese +41%
Contains more Selenium +129.9%
Equal in Sodium - 479
Equal in Zinc - 0.67
Equal in Copper - 0.058
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
French toast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 63% 13% 51% 12% 63% 19% 20% 25% 110%
Contains more Calcium +155%
Contains more Iron +38.3%
Contains more Magnesium +11.8%
Contains more Phosphorus +62.4%
Contains more Potassium +18.7%
Contains more Manganese +41%
Contains more Selenium +129.9%
Equal in Sodium - 479
Equal in Zinc - 0.67
Equal in Copper - 0.058

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
Waffle
5
:
4
French toast
French toast
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +28.9%
Contains more Vitamin B3 +27.3%
Contains more Vitamin A +120.6%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +32.1%
Contains more Vitamin B12 +24%
Equal in Vitamin B2 - 0.321
Equal in Folate - 43
Waffle
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%
French toast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 0% 0% 1% 51% 75% 31% 33% 18% 33% 39% 0%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +28.9%
Contains more Vitamin B3 +27.3%
Contains more Vitamin A +120.6%
Contains more Vitamin B5 +13.2%
Contains more Vitamin B6 +32.1%
Contains more Vitamin B12 +24%
Equal in Vitamin B2 - 0.321
Equal in Folate - 43

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
:
1
French toast
French toast
Contains more Fats +30.6%
Contains more Carbs +31.6%
Contains more Other +72.2%
Contains more Water +30.2%
Equal in Protein - 7.7
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
French toast
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more Fats +30.6%
Contains more Carbs +31.6%
Contains more Other +72.2%
Contains more Water +30.2%
Equal in Protein - 7.7

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
1
:
2
French toast
French toast
Contains more Polyunsaturated fat +161.6%
Contains more Monounsaturated Fat +28.5%
Equal in Saturated Fat - 2.723
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
French toast
28% 46% 26%
Saturated Fat: 2.723 g
Monounsaturated Fat: 4.524 g
Polyunsaturated fat: 2.594 g
Contains more Polyunsaturated fat +161.6%
Contains more Monounsaturated Fat +28.5%
Equal in Saturated Fat - 2.723

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle French toast Opinion
Net carbs 32.9g 25g Waffle
Protein 7.9g 7.7g Waffle
Fats 14.1g 10.8g Waffle
Carbs 32.9g 25g Waffle
Calories 291kcal 229kcal Waffle
Calcium 255mg 100mg Waffle
Iron 2.31mg 1.67mg Waffle
Magnesium 19mg 17mg Waffle
Phosphorus 190mg 117mg Waffle
Potassium 159mg 134mg Waffle
Sodium 511mg 479mg French toast
Zinc 0.68mg 0.67mg Waffle
Copper 0.062mg 0.058mg Waffle
Manganese 0.265mg 0.188mg Waffle
Selenium 46.2µg 20.1µg Waffle
Vitamin A 228IU 503IU French toast
Vitamin A RAE 65µg 124µg French toast
Vitamin C 0.4mg 0.3mg Waffle
Vitamin B1 0.263mg 0.204mg Waffle
Vitamin B2 0.347mg 0.321mg Waffle
Vitamin B3 2.073mg 1.628mg Waffle
Vitamin B5 0.485mg 0.549mg French toast
Vitamin B6 0.056mg 0.074mg French toast
Folate 46µg 43µg Waffle
Vitamin B12 0.25µg 0.31µg French toast
Tryptophan 0.099mg 0.094mg Waffle
Threonine 0.289mg 0.305mg French toast
Isoleucine 0.362mg 0.375mg French toast
Leucine 0.63mg 0.621mg Waffle
Lysine 0.384mg 0.413mg French toast
Methionine 0.179mg 0.188mg French toast
Phenylalanine 0.395mg 0.389mg Waffle
Valine 0.409mg 0.419mg French toast
Histidine 0.187mg 0.179mg Waffle
Cholesterol 69mg 116mg Waffle
Saturated Fat 2.866g 2.723g French toast
Omega-3 - DHA 0.006g 0.01g French toast
Omega-3 - EPA 0.001g 0.001g
Monounsaturated Fat 3.521g 4.524g French toast
Polyunsaturated fat 6.785g 2.594g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle French toast
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
26%
French toast
Minerals Daily Need Coverage Score
66%
Waffle
40%
French toast

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is lower in Cholesterol?
Waffle
Waffle is lower in Cholesterol (difference - 47mg)
Which food contains less Sodium?
French toast
French toast contains less Sodium (difference - 32mg)
Which food is lower in Saturated Fat?
French toast
French toast is lower in Saturated Fat (difference - 0.143g)
Which food is lower in glycemic index?
French toast
French toast is lower in glycemic index (difference - 9)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.