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
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Calcium
+231.2%
Contains
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Selenium
+633.3%
Contains
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Iron
+63.6%
Contains
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Magnesium
+110.5%
Contains
less
Sodium
-10.2%
Contains
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Zinc
+41.2%
Contains
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Copper
+174.2%
Contains
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Manganese
+284.5%
Equal in Phosphorus - 185
Equal in Potassium - 170
Contains
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Calcium
+231.2%
Contains
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Selenium
+633.3%
Contains
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Iron
+63.6%
Contains
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Magnesium
+110.5%
Contains
less
Sodium
-10.2%
Contains
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Zinc
+41.2%
Contains
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Copper
+174.2%
Contains
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Manganese
+284.5%
Equal in Phosphorus - 185
Equal in Potassium - 170
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
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Vitamin A
+11300%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+15.5%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B3
+114.1%
Contains
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Vitamin B6
+178.6%
Contains
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Folate
+97.8%
Equal in Vitamin B1 - 0.265
Equal in Vitamin B2 - 0.317
Contains
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Vitamin A
+11300%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B5
+15.5%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin B3
+114.1%
Contains
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Vitamin B6
+178.6%
Contains
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Folate
+97.8%
Equal in Vitamin B1 - 0.265
Equal in Vitamin B2 - 0.317
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+18.1%
Contains
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Fats
+33%
Contains
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Water
+1138.9%
Contains
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Other
+86.7%
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Carbs
+136%
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
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Protein
+18.1%
Contains
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Fats
+33%
Contains
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Water
+1138.9%
Contains
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Other
+86.7%
Contains
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Carbs
+136%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+40.3%
Contains
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Polyunsaturated fat
+25.9%
Contains
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Saturated Fat
-43%
Saturated Fat:
2.866 g
Monounsaturated Fat:
3.521 g
Polyunsaturated fat:
6.785 g
Saturated Fat:
1.633 g
Monounsaturated Fat:
2.509 g
Polyunsaturated fat:
5.388 g
Contains
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Monounsaturated Fat
+40.3%
Contains
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Polyunsaturated fat
+25.9%
Contains
less
Saturated 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 Sodium |
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| Lower in Cholesterol |
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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 | |
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Opinion |
| Net carbs | 32.9g | 74.26g |
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| Protein | 7.9g | 6.69g |
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| Fats | 14.1g | 10.6g |
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| Carbs | 32.9g | 77.66g |
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| Calories | 291kcal | 430kcal |
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| Starch | 46.56g |
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| Fructose | 0.99g |
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| Sugar | 24.85g |
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| Fiber | 3.4g |
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| Calcium | 255mg | 77mg |
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| Iron | 2.31mg | 3.78mg |
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| Magnesium | 19mg | 40mg |
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| Phosphorus | 190mg | 185mg |
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| Potassium | 159mg | 170mg |
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| Sodium | 511mg | 459mg |
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| Zinc | 0.68mg | 0.96mg |
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| Copper | 0.062mg | 0.17mg |
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| Manganese | 0.265mg | 1.019mg |
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| Selenium | 46.2µg | 6.3µg |
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| Vitamin A | 228IU | 2IU |
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| Vitamin A RAE | 65µg | 0µg |
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| Vitamin E | 1.51mg |
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| Vitamin C | 0.4mg | 0mg |
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| Vitamin B1 | 0.263mg | 0.265mg |
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| Vitamin B2 | 0.347mg | 0.317mg |
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| Vitamin B3 | 2.073mg | 4.439mg |
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| Vitamin B5 | 0.485mg | 0.42mg |
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| Vitamin B6 | 0.056mg | 0.156mg |
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| Folate | 46µg | 91µg |
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| Vitamin B12 | 0.25µg | 0µg |
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| Vitamin K | 14.3µg |
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| Tryptophan | 0.099mg |
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| Threonine | 0.289mg |
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| Isoleucine | 0.362mg |
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| Leucine | 0.63mg |
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| Lysine | 0.384mg |
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| Methionine | 0.179mg |
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| Phenylalanine | 0.395mg |
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| Valine | 0.409mg |
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| Histidine | 0.187mg |
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| Cholesterol | 69mg | 0mg |
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| Trans Fat | 0.055g |
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| Saturated Fat | 2.866g | 1.633g |
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| Omega-3 - DHA | 0.006g | 0g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Monounsaturated Fat | 3.521g | 2.509g |
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| Polyunsaturated fat | 6.785g | 5.388g |
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| Omega-6 - Eicosadienoic acid | 0.004g |
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| Omega-6 - Linoleic acid | 4.735g |
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| Omega-6 - Gamma-linoleic acid | 0.024g |
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| Omega-3 - ALA | 0.599g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
26%
35%
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 contains less Sodium?
Graham cracker contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Graham cracker is lower in Cholesterol (difference - 69mg)
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?
?
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.