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  6. Waffle vs. Saltine cracker

Waffle vs. Saltine cracker — In-Depth Nutrition Comparison

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The main differences between waffle and saltine cracker

  • Waffle is richer in selenium and calcium, yet saltine cracker is richer in iron, vitamin B3, vitamin B1, folate, vitamin B2, and manganese.
  • Daily need coverage for iron for saltine cracker is 68% higher.

Food types used in this article are Waffles, plain, prepared from recipe and Crackers, saltines, fat-free, low-sodium.

Infographic

Waffle vs Saltine cracker 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
5
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 19% 6.6% 10% 290% 48% 26% 48% 111% 83% 117%
Contains more CalciumCalcium +1059.1%
Contains more PotassiumPotassium +38.3%
Contains more PhosphorusPhosphorus +68.1%
Contains less SodiumSodium -39.8%
Contains more SeleniumSelenium +115.9%
Contains more MagnesiumMagnesium +36.8%
Contains more IronIron +234.2%
Contains more CopperCopper +133.9%
Contains more ZincZinc +38.2%
Contains more ManganeseManganese +140.4%

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% 2.4% 0% 130% 136% 107% 23% 20% 0% 12% 93% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +97%
Contains more Vitamin B2Vitamin B2 +70%
Contains more Vitamin B3Vitamin B3 +175.6%
Contains more Vitamin B6Vitamin B6 +51.8%
Contains more FolateFolate +169.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Saltine cracker DV% diff.
Iron 2.31mg 7.72mg 68%
Selenium 46.2µg 21.4µg 45%
Polyunsaturated fat 6.785g 0.685g 41%
Vitamin B3 2.073mg 5.714mg 23%
Cholesterol 69mg 0mg 23%
Calcium 255mg 22mg 23%
Vitamin B1 0.263mg 0.518mg 21%
Folate 46µg 124µg 20%
Fats 14.1g 1.6g 19%
Vitamin B2 0.347mg 0.59mg 19%
Carbs 32.9g 82.3g 16%
Manganese 0.265mg 0.637mg 16%
Sodium 511mg 849mg 15%
Saturated fat 2.866g 0.244g 12%
Fiber 2.7g 11%
Phosphorus 190mg 113mg 11%
Vitamin B12 0.25µg 0µg 10%
Copper 0.062mg 0.145mg 9%
Monounsaturated fat 3.521g 0.142g 8%
Vitamin A 65µg 0µg 7%
Protein 7.9g 10.5g 5%
Calories 291kcal 393kcal 5%
Vitamin K 4.9µg 4%
Choline 19.6mg 4%
Zinc 0.68mg 0.94mg 2%
Vitamin B5 0.485mg 0.39mg 2%
Vitamin B6 0.056mg 0.085mg 2%
Magnesium 19mg 26mg 2%
Vitamin E 0.12mg 1%
Potassium 159mg 115mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 79.6g N/A
Sugar 0.38g N/A
Tryptophan 0.099mg 0.138mg 0%
Threonine 0.289mg 0.287mg 0%
Isoleucine 0.362mg 0.378mg 0%
Leucine 0.63mg 0.716mg 0%
Lysine 0.384mg 0.29mg 0%
Methionine 0.179mg 0.18mg 0%
Phenylalanine 0.395mg 0.514mg 0%
Valine 0.409mg 0.439mg 0%
Histidine 0.187mg 0.224mg 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
11% 82% 3% 2%
Protein: 10.5 g
Fats: 1.6 g
Carbs: 82.3 g
Water: 3.4 g
Other: 2.2 g
Contains more FatsFats +781.3%
Contains more WaterWater +1135.3%
Contains more OtherOther +40.9%
Contains more ProteinProtein +32.9%
Contains more CarbsCarbs +150.2%

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% 13% 64%
Saturated fat: Sat. Fat 0.244 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.685 g
Contains more Mono. FatMonounsaturated fat +2379.6%
Contains more Poly. FatPolyunsaturated fat +890.5%
Contains less Sat. FatSaturated fat -91.5%

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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. Saltine cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175068/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.