Waffle vs. Matzo — In-Depth Nutrition Comparison
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The main differences between waffle and matzo
- Waffle is richer in calcium, selenium, phosphorus, and vitamin B12, yet matzo is richer in manganese, vitamin B3, and iron.
- Daily need coverage for calcium for waffle is 24% higher.
Food types used in this article are Waffles, plain, prepared from recipe and Crackers, matzo, plain.
Infographic
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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 | +1861.5% |
| Contains more PotassiumPotassium | +42% |
| Contains more PhosphorusPhosphorus | +113.5% |
| Contains more SeleniumSelenium | +25.2% |
| Contains more MagnesiumMagnesium | +31.6% |
| Contains more IronIron | +36.8% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +145.3% |
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 B2Vitamin B2 | +19.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +170.6% |
| Contains more Vitamin B1Vitamin B1 | +47.1% |
| Contains more Vitamin B3Vitamin B3 | +87.7% |
| Contains more Vitamin B6Vitamin B6 | +105.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 6.785g | 0.603g | 41% |
| Calcium | 255mg | 13mg | 24% |
| Cholesterol | 69mg | 0mg | 23% |
| Sodium | 511mg | 0mg | 22% |
| Fats | 14.1g | 1.4g | 20% |
| Selenium | 46.2µg | 36.9µg | 17% |
| Manganese | 0.265mg | 0.65mg | 17% |
| Carbs | 32.9g | 83.7g | 17% |
| Phosphorus | 190mg | 89mg | 14% |
| Fiber | 3g | 12% | |
| Saturated fat | 2.866g | 0.226g | 12% |
| Vitamin B3 | 2.073mg | 3.892mg | 11% |
| Iron | 2.31mg | 3.16mg | 11% |
| Vitamin B12 | 0.25µg | 0µg | 10% |
| Vitamin B1 | 0.263mg | 0.387mg | 10% |
| Monounsaturated fat | 3.521g | 0.127g | 8% |
| Folate | 46µg | 17µg | 7% |
| Vitamin A | 65µg | 0µg | 7% |
| Vitamin B6 | 0.056mg | 0.115mg | 5% |
| Calories | 291kcal | 395kcal | 5% |
| Protein | 7.9g | 10g | 4% |
| Vitamin B2 | 0.347mg | 0.291mg | 4% |
| Choline | 10.8mg | 2% | |
| Potassium | 159mg | 112mg | 1% |
| Vitamin B5 | 0.485mg | 0.443mg | 1% |
| Magnesium | 19mg | 25mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 32.9g | 80.7g | N/A |
| Sugar | 0.29g | N/A | |
| Copper | 0.062mg | 0.06mg | 0% |
| Zinc | 0.68mg | 0.68mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.099mg | 0.116mg | 0% |
| Threonine | 0.289mg | 0.267mg | 0% |
| Isoleucine | 0.362mg | 0.371mg | 0% |
| Leucine | 0.63mg | 0.692mg | 0% |
| Lysine | 0.384mg | 0.193mg | 0% |
| Methionine | 0.179mg | 0.176mg | 0% |
| Phenylalanine | 0.395mg | 0.494mg | 0% |
| Valine | 0.409mg | 0.42mg | 0% |
| Histidine | 0.187mg | 0.213mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.006g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +907.1% |
| Contains more WaterWater | +876.7% |
| Contains more OtherOther | +416.7% |
| Contains more ProteinProtein | +26.6% |
| Contains more CarbsCarbs | +154.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2672.4% |
| Contains more Poly. FatPolyunsaturated fat | +1025.2% |
| Contains less Sat. FatSaturated fat | -92.1% |
