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  6. Waffle vs. Saltine cracker (includes oyster, soda, soup)

Waffle vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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A recap on differences between waffle and saltine cracker (includes oyster, soda, soup)

  • Waffle is higher in selenium, calcium, and phosphorus, yet saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, folate, and manganese.
  • Waffle covers your daily selenium needs 65% more than saltine cracker (includes oyster, soda, soup).

Food varieties used in this article are Waffles, plain, prepared from recipe and Crackers, saltines (includes oyster, soda, soup).

Infographic

Waffle vs Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more CalciumCalcium +1242.1%
Contains more PhosphorusPhosphorus +86.3%
Contains less SodiumSodium -45.7%
Contains more SeleniumSelenium +348.5%
Contains more MagnesiumMagnesium +21.1%
Contains more IronIron +141.1%
Contains more CopperCopper +124.2%
Contains more ManganeseManganese +158.9%
~equal in Potassium ~152mg
~equal in Zinc ~0.69mg

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
3
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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +6400%
Contains more Vitamin B12Vitamin B12 +177.8%
Contains more Vitamin B1Vitamin B1 +166.9%
Contains more Vitamin B2Vitamin B2 +40.3%
Contains more Vitamin B3Vitamin B3 +210.8%
Contains more Vitamin B5Vitamin B5 +10.5%
Contains more Vitamin B6Vitamin B6 +53.6%
Contains more FolateFolate +191.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Saltine cracker (includes oyster, soda, soup) DV% diff.
Selenium 46.2µg 10.3µg 65%
Iron 2.31mg 5.57mg 41%
Vitamin B1 0.263mg 0.702mg 37%
Starch 67.83g 28%
Vitamin B3 2.073mg 6.442mg 27%
Calcium 255mg 19mg 24%
Cholesterol 69mg 0mg 23%
Folate 46µg 134µg 22%
Vitamin K 25.4µg 21%
Sodium 511mg 941mg 19%
Manganese 0.265mg 0.686mg 18%
Carbs 32.9g 74.05g 14%
Polyunsaturated fat 6.785g 4.835g 13%
Phosphorus 190mg 102mg 13%
Fiber 2.8g 11%
Vitamin B2 0.347mg 0.487mg 11%
Copper 0.062mg 0.139mg 9%
Vitamin E 1.15mg 8%
Fats 14.1g 8.64g 8%
Vitamin B12 0.25µg 0.09µg 7%
Vitamin A 65µg 1µg 7%
Saturated fat 2.866g 1.653g 6%
Calories 291kcal 418kcal 6%
Monounsaturated fat 3.521g 1.986g 4%
Protein 7.9g 9.46g 3%
Choline 16.7mg 3%
Vitamin B6 0.056mg 0.086mg 2%
Vitamin B5 0.485mg 0.536mg 1%
Magnesium 19mg 23mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 71.25g N/A
Potassium 159mg 152mg 0%
Sugar 1.29g N/A
Zinc 0.68mg 0.69mg 0%
Trans fat 0.167g N/A
Tryptophan 0.099mg 0.116mg 0%
Threonine 0.289mg 0.268mg 0%
Isoleucine 0.362mg 0.333mg 0%
Leucine 0.63mg 0.652mg 0%
Lysine 0.384mg 0.172mg 0%
Methionine 0.179mg 0.147mg 0%
Phenylalanine 0.395mg 0.45mg 0%
Valine 0.409mg 0.399mg 0%
Histidine 0.187mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g 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% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more FatsFats +63.2%
Contains more WaterWater +731.7%
Contains more ProteinProtein +19.7%
Contains more CarbsCarbs +125.1%
~equal in Other ~2.8g

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains more Mono. FatMonounsaturated fat +77.3%
Contains more Poly. FatPolyunsaturated fat +40.3%
Contains less Sat. FatSaturated fat -42.3%

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 (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.