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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 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% 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 1.3% 0% 6.6% 0% 109% 77% 71% 26% 17% 0% 3% 83% 8%
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%
~equal in Vitamin C ~0.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.335mg
~equal in Vitamin B5 ~0.44mg

All nutrients comparison - raw data values

Nutrient Waffle Rye bread 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

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%

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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. 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.