Waffle vs. Graham cracker — In-Depth Nutrition Comparison
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Significant differences between waffle and graham cracker
- Waffle has more selenium, calcium, and vitamin B12; however, graham cracker is richer in manganese, iron, vitamin B3, copper, folate, and vitamin B6.
- Waffle covers your daily selenium needs 73% more than graham cracker.
Specific food types used in this comparison are Waffles, plain, prepared from recipe and Cookies, graham crackers, plain or honey (includes cinnamon).
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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.
| Contains more CalciumCalcium | +231.2% |
| Contains more SeleniumSelenium | +633.3% |
| Contains more MagnesiumMagnesium | +110.5% |
| Contains more IronIron | +63.6% |
| Contains more CopperCopper | +174.2% |
| Contains more ZincZinc | +41.2% |
| Contains less SodiumSodium | -10.2% |
| Contains more ManganeseManganese | +284.5% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +15.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +114.1% |
| Contains more Vitamin B6Vitamin B6 | +178.6% |
| Contains more FolateFolate | +97.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +18.1% |
| Contains more FatsFats | +33% |
| Contains more WaterWater | +1138.9% |
| Contains more OtherOther | +86.7% |
| Contains more CarbsCarbs | +136% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +40.3% |
| Contains more Poly. FatPolyunsaturated fat | +25.9% |
| Contains less Sat. FatSaturated fat | -43% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Selenium | 46.2µg | 6.3µg | 73% |
| Manganese | 0.265mg | 1.019mg | 33% |
| Cholesterol | 69mg | 0mg | 23% |
| Starch | 46.56g | 19% | |
| Calcium | 255mg | 77mg | 18% |
| Iron | 2.31mg | 3.78mg | 18% |
| Vitamin B3 | 2.073mg | 4.439mg | 15% |
| Carbs | 32.9g | 77.66g | 15% |
| Fiber | 3.4g | 14% | |
| Vitamin K | 14.3µg | 12% | |
| Copper | 0.062mg | 0.17mg | 12% |
| Folate | 46µg | 91µg | 11% |
| Vitamin B12 | 0.25µg | 0µg | 10% |
| Vitamin E | 1.51mg | 10% | |
| Polyunsaturated fat | 6.785g | 5.388g | 9% |
| Vitamin B6 | 0.056mg | 0.156mg | 8% |
| Vitamin A | 65µg | 0µg | 7% |
| Calories | 291kcal | 430kcal | 7% |
| Saturated fat | 2.866g | 1.633g | 6% |
| Magnesium | 19mg | 40mg | 5% |
| Fats | 14.1g | 10.6g | 5% |
| Monounsaturated fat | 3.521g | 2.509g | 3% |
| Zinc | 0.68mg | 0.96mg | 3% |
| Sodium | 511mg | 459mg | 2% |
| Vitamin B2 | 0.347mg | 0.317mg | 2% |
| Protein | 7.9g | 6.69g | 2% |
| Choline | 5.9mg | 1% | |
| Fructose | 0.99g | 1% | |
| Vitamin B5 | 0.485mg | 0.42mg | 1% |
| Phosphorus | 190mg | 185mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 32.9g | 74.26g | N/A |
| Potassium | 159mg | 170mg | 0% |
| Sugar | 24.85g | N/A | |
| Vitamin B1 | 0.263mg | 0.265mg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.099mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.362mg | 0% | |
| Leucine | 0.63mg | 0% | |
| Lysine | 0.384mg | 0% | |
| Methionine | 0.179mg | 0% | |
| Phenylalanine | 0.395mg | 0% | |
| Valine | 0.409mg | 0% | |
| Histidine | 0.187mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.006g | 0g | N/A |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
24%
32%
Minerals Daily Need Coverage Score
66%
60%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 24.85g)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Graham cracker contains less Sodium (difference - 52mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 1.233g)
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 2)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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?
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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.