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 from Saltine cracker is 68% higher.
Food types used in this article are Waffles, plain, prepared from recipe and Crackers, saltines, fat-free, low-sodium.
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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 | +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.
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
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
Saturated Fat:
Sat. Fat
2.866 g
Monounsaturated Fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
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% |
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 price |
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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 vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 291kcal | 393kcal |
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| Protein | 7.9g | 10.5g |
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| Fats | 14.1g | 1.6g |
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| Vitamin C | 0.4mg | 0mg |
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| Net carbs | 32.9g | 79.6g |
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| Carbs | 32.9g | 82.3g |
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| Cholesterol | 69mg | 0mg |
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| Magnesium | 19mg | 26mg |
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| Calcium | 255mg | 22mg |
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| Potassium | 159mg | 115mg |
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| Iron | 2.31mg | 7.72mg |
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| Sugar | 0.38g |
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| Fiber | 2.7g |
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| Copper | 0.062mg | 0.145mg |
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| Zinc | 0.68mg | 0.94mg |
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| Phosphorus | 190mg | 113mg |
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| Sodium | 511mg | 849mg |
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| Vitamin A | 228IU | 0IU |
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| Vitamin A | 65µg | 0µg |
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| Vitamin E | 0.12mg |
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| Manganese | 0.265mg | 0.637mg |
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| Selenium | 46.2µg | 21.4µg |
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| Vitamin B1 | 0.263mg | 0.518mg |
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| Vitamin B2 | 0.347mg | 0.59mg |
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| Vitamin B3 | 2.073mg | 5.714mg |
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| Vitamin B5 | 0.485mg | 0.39mg |
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| Vitamin B6 | 0.056mg | 0.085mg |
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| Vitamin B12 | 0.25µg | 0µg |
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| Vitamin K | 4.9µg |
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| Folate | 46µg | 124µg |
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| Choline | 19.6mg |
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| Saturated Fat | 2.866g | 0.244g |
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| Monounsaturated Fat | 3.521g | 0.142g |
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| Polyunsaturated fat | 6.785g | 0.685g |
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| Tryptophan | 0.099mg | 0.138mg |
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| Threonine | 0.289mg | 0.287mg |
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| Isoleucine | 0.362mg | 0.378mg |
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| Leucine | 0.63mg | 0.716mg |
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| Lysine | 0.384mg | 0.29mg |
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| Methionine | 0.179mg | 0.18mg |
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| Phenylalanine | 0.395mg | 0.514mg |
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| Valine | 0.409mg | 0.439mg |
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| Histidine | 0.187mg | 0.224mg |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DHA | 0.006g | 0g |
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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%
41%
Minerals Daily Need Coverage Score
66%
76%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Waffle contains less Sodium (difference - 338mg)
Which food is cheaper?
Waffle is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Saltine cracker is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Saltine cracker is lower in Saturated Fat (difference - 2.622g)
Which food is lower in glycemic index?
Saltine cracker is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Saltine cracker is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.