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  6. Waffle vs. Graham cracker

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).

Infographic

Waffle vs Graham cracker 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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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%
~equal in Potassium ~170mg
~equal in Phosphorus ~185mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.265mg
~equal in Vitamin B2 ~0.317mg

All nutrients comparison - raw data values

Nutrient Waffle Graham cracker 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
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
7% 11% 78% 3%
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
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
17% 26% 57%
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%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.