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  6. Waffle vs. Protein bread

Waffle vs. Protein bread — In-Depth Nutrition Comparison

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Significant differences between waffle and protein bread

  • Waffle has more selenium and calcium; however, protein bread is richer in manganese, copper, iron, folate, vitamin B3, and magnesium.
  • Protein bread covers your daily manganese needs 52% more than waffle.

Specific food types used in this comparison are Waffles, plain, prepared from recipe and Bread, protein (includes gluten).

Infographic

Waffle vs Protein bread 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 46% 37% 28% 156% 139% 50% 79% 53% 192% 179%
Contains more CalciumCalcium +105.6%
Contains more SeleniumSelenium +40.4%
Contains more MagnesiumMagnesium +242.1%
Contains more PotassiumPotassium +102.5%
Contains more IronIron +79.7%
Contains more CopperCopper +572.6%
Contains more ZincZinc +167.6%
Contains less SodiumSodium -20.9%
Contains more ManganeseManganese +455.5%
~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% 7.2% 0% 90% 91% 80% 25% 16% 0% 3.3% 87% 10%
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 B1Vitamin B1 +36.9%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin B3Vitamin B3 +106.9%
Contains more Vitamin B6Vitamin B6 +26.8%
Contains more FolateFolate +152.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Protein bread DV% diff.
Manganese 0.265mg 1.472mg 52%
Polyunsaturated fat 6.785g 1.009g 39%
Copper 0.062mg 0.417mg 39%
Selenium 46.2µg 32.9µg 24%
Iron 2.31mg 4.15mg 23%
Cholesterol 69mg 0mg 23%
Fats 14.1g 2.2g 18%
Folate 46µg 116µg 18%
Vitamin B3 2.073mg 4.289mg 14%
Calcium 255mg 124mg 13%
Fiber 3g 12%
Saturated fat 2.866g 0.332g 12%
Magnesium 19mg 65mg 11%
Vitamin B12 0.25µg 0µg 10%
Zinc 0.68mg 1.82mg 10%
Monounsaturated fat 3.521g 0.183g 8%
Vitamin B1 0.263mg 0.36mg 8%
Protein 7.9g 12.1g 8%
Vitamin A 65µg 0µg 7%
Potassium 159mg 322mg 5%
Sodium 511mg 404mg 5%
Carbs 32.9g 43.8g 4%
Vitamin B2 0.347mg 0.394mg 4%
Choline 18.7mg 3%
Calories 291kcal 245kcal 2%
Vitamin E 0.36mg 2%
Vitamin B6 0.056mg 0.071mg 1%
Vitamin B5 0.485mg 0.42mg 1%
Vitamin K 1.3µg 1%
Phosphorus 190mg 185mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 40.8g N/A
Sugar 1.44g N/A
Tryptophan 0.099mg 0.148mg 0%
Threonine 0.289mg 0.366mg 0%
Isoleucine 0.362mg 0.471mg 0%
Leucine 0.63mg 0.858mg 0%
Lysine 0.384mg 0.372mg 0%
Methionine 0.179mg 0.199mg 0%
Phenylalanine 0.395mg 0.596mg 0%
Valine 0.409mg 0.518mg 0%
Histidine 0.187mg 0.271mg 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
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
12% 2% 44% 40% 2%
Protein: 12.1 g
Fats: 2.2 g
Carbs: 43.8 g
Water: 40 g
Other: 1.9 g
Contains more FatsFats +540.9%
Contains more OtherOther +63.2%
Contains more ProteinProtein +53.2%
Contains more CarbsCarbs +33.1%
~equal in Water ~40g

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
22% 12% 66%
Saturated fat: Sat. Fat 0.332 g
Monounsaturated fat: Mono. Fat 0.183 g
Polyunsaturated fat: Poly. Fat 1.009 g
Contains more Mono. FatMonounsaturated fat +1824%
Contains more Poly. FatPolyunsaturated fat +572.4%
Contains less Sat. FatSaturated fat -88.4%

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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. Protein bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174917/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.