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  6. Waffle vs. Rye bread

Waffle vs. Rye bread — In-Depth Nutrition Comparison

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What are the differences between waffle and rye bread?

  • Waffle is higher in selenium, calcium, and vitamin B12, yet rye bread is higher in manganese, folate, vitamin B1, copper, and vitamin B3.
  • Waffle's daily need coverage for selenium is 28% more.
  • The amount of cholesterol in rye bread is lower.
  • The glycemic index of rye bread is lower.

We used Waffles, plain, prepared from recipe and Bread, rye types in this article.

Infographic

Waffle vs Rye 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
4
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% 22% 15% 106% 62% 31% 54% 79% 107% 169%
Contains more CalciumCalcium +249.3%
Contains more PhosphorusPhosphorus +52%
Contains less SodiumSodium -15.3%
Contains more SeleniumSelenium +49.5%
Contains more MagnesiumMagnesium +110.5%
Contains more IronIron +22.5%
Contains more CopperCopper +200%
Contains more ZincZinc +67.6%
Contains more ManganeseManganese +210.9%
~equal in Potassium ~166mg

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
2
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% 14% 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 1.3% 0.42% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
Contains more Vitamin AVitamin A +3157.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B3Vitamin B3 +83.6%
Contains more Vitamin B6Vitamin B6 +33.9%
Contains more FolateFolate +139.1%
~equal in Vitamin C ~0.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.335mg
~equal in Vitamin B5 ~0.44mg

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
9% 3% 48% 37% 3%
Protein: 8.5 g
Fats: 3.3 g
Carbs: 48.3 g
Water: 37.3 g
Other: 2.6 g
Contains more FatsFats +327.3%
Contains more WaterWater +12.6%
Contains more OtherOther +19.2%
Contains more CarbsCarbs +46.8%
~equal in Protein ~8.5g

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
23% 48% 29%
Saturated Fat: Sat. Fat 0.626 g
Monounsaturated Fat: Mono. Fat 1.311 g
Polyunsaturated fat: Poly. Fat 0.799 g
Contains more Mono. FatMonounsaturated Fat +168.6%
Contains more Poly. FatPolyunsaturated fat +749.2%
Contains less Sat. FatSaturated Fat -78.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Rye bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Waffle Rye bread Opinion
Calories 291kcal 259kcal Waffle
Protein 7.9g 8.5g Rye bread
Fats 14.1g 3.3g Waffle
Vitamin C 0.4mg 0.4mg
Net carbs 32.9g 42.5g Rye bread
Carbs 32.9g 48.3g Rye bread
Cholesterol 69mg 0mg Rye bread
Magnesium 19mg 40mg Rye bread
Calcium 255mg 73mg Waffle
Potassium 159mg 166mg Rye bread
Iron 2.31mg 2.83mg Rye bread
Sugar 3.85g Waffle
Fiber 5.8g Rye bread
Copper 0.062mg 0.186mg Rye bread
Zinc 0.68mg 1.14mg Rye bread
Phosphorus 190mg 125mg Waffle
Sodium 511mg 603mg Waffle
Vitamin A 228IU 7IU Waffle
Vitamin A 65µg 0µg Waffle
Vitamin E 0.33mg Rye bread
Manganese 0.265mg 0.824mg Rye bread
Selenium 46.2µg 30.9µg Waffle
Vitamin B1 0.263mg 0.434mg Rye bread
Vitamin B2 0.347mg 0.335mg Waffle
Vitamin B3 2.073mg 3.805mg Rye bread
Vitamin B5 0.485mg 0.44mg Waffle
Vitamin B6 0.056mg 0.075mg Rye bread
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 1.2µg Rye bread
Folate 46µg 110µg Rye bread
Choline 14.6mg Rye bread
Saturated Fat 2.866g 0.626g Rye bread
Monounsaturated Fat 3.521g 1.311g Waffle
Polyunsaturated fat 6.785g 0.799g Waffle
Tryptophan 0.099mg 0.096mg Waffle
Threonine 0.289mg 0.255mg Waffle
Isoleucine 0.362mg 0.319mg Waffle
Leucine 0.63mg 0.579mg Waffle
Lysine 0.384mg 0.233mg Waffle
Methionine 0.179mg 0.139mg Waffle
Phenylalanine 0.395mg 0.411mg Rye bread
Valine 0.409mg 0.379mg Waffle
Histidine 0.187mg 0.182mg Waffle
Omega-3 - EPA 0.001g 0g Waffle
Omega-3 - DHA 0.006g 0g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Rye bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Waffle
31%
Rye bread
Minerals Daily Need Coverage Score
66%
Waffle
67%
Rye bread

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 92mg)
Which food is lower in Cholesterol?
Rye bread
Rye bread is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Rye bread
Rye bread is lower in Saturated Fat (difference - 2.24g)
Which food is lower in glycemic index?
Rye bread
Rye bread is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Rye bread
Rye bread is relatively richer in minerals
Which food is richer in vitamins?
Rye bread
Rye bread is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Rye bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172684/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.