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 glycemic index of rye bread is lower.
We used Waffles, plain, prepared from recipe and Bread, rye types in this article.
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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 | +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% |
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 AVitamin A | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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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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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 6.785g | 0.799g | 40% |
| Selenium | 46.2µg | 30.9µg | 28% |
| Manganese | 0.265mg | 0.824mg | 24% |
| Fiber | 5.8g | 23% | |
| Cholesterol | 69mg | 0mg | 23% |
| Calcium | 255mg | 73mg | 18% |
| Fats | 14.1g | 3.3g | 17% |
| Folate | 46µg | 110µg | 16% |
| Copper | 0.062mg | 0.186mg | 14% |
| Vitamin B1 | 0.263mg | 0.434mg | 14% |
| Vitamin B3 | 2.073mg | 3.805mg | 11% |
| Saturated fat | 2.866g | 0.626g | 10% |
| Vitamin B12 | 0.25µg | 0µg | 10% |
| Phosphorus | 190mg | 125mg | 9% |
| Iron | 2.31mg | 2.83mg | 7% |
| Vitamin A | 65µg | 0µg | 7% |
| Monounsaturated fat | 3.521g | 1.311g | 6% |
| Magnesium | 19mg | 40mg | 5% |
| Carbs | 32.9g | 48.3g | 5% |
| Zinc | 0.68mg | 1.14mg | 4% |
| Sodium | 511mg | 603mg | 4% |
| Choline | 14.6mg | 3% | |
| Calories | 291kcal | 259kcal | 2% |
| Vitamin E | 0.33mg | 2% | |
| Vitamin K | 1.2µg | 1% | |
| Vitamin B2 | 0.347mg | 0.335mg | 1% |
| Vitamin B6 | 0.056mg | 0.075mg | 1% |
| Vitamin B5 | 0.485mg | 0.44mg | 1% |
| Protein | 7.9g | 8.5g | 1% |
| Vitamin C | 0.4mg | 0.4mg | 0% |
| Net carbs | 32.9g | 42.5g | N/A |
| Potassium | 159mg | 166mg | 0% |
| Sugar | 3.85g | N/A | |
| Tryptophan | 0.099mg | 0.096mg | 0% |
| Threonine | 0.289mg | 0.255mg | 0% |
| Isoleucine | 0.362mg | 0.319mg | 0% |
| Leucine | 0.63mg | 0.579mg | 0% |
| Lysine | 0.384mg | 0.233mg | 0% |
| Methionine | 0.179mg | 0.139mg | 0% |
| Phenylalanine | 0.395mg | 0.411mg | 0% |
| Valine | 0.409mg | 0.379mg | 0% |
| Histidine | 0.187mg | 0.182mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.006g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
24%
31%
Minerals Daily Need Coverage Score
66%
67%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 3.85g)
Which food contains less Sodium?
Waffle contains less Sodium (difference - 92mg)
Which food is lower in Cholesterol?
Rye bread is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated fat?
Rye bread is lower in Saturated fat (difference - 2.24g)
Which food is lower in glycemic index?
Rye bread is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Rye bread is relatively richer in minerals
Which food is richer in vitamins?
Rye bread is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)