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
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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
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Calcium
+1242.1%
Contains
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Phosphorus
+86.3%
Contains
less
Sodium
-45.7%
Contains
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Selenium
+348.5%
Contains
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Iron
+141.1%
Contains
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Magnesium
+21.1%
Contains
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Copper
+124.2%
Contains
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Manganese
+158.9%
Equal in Potassium - 152
Equal in Zinc - 0.69
Contains
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Calcium
+1242.1%
Contains
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Phosphorus
+86.3%
Contains
less
Sodium
-45.7%
Contains
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Selenium
+348.5%
Contains
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Iron
+141.1%
Contains
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Magnesium
+21.1%
Contains
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Copper
+124.2%
Contains
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Manganese
+158.9%
Equal in Potassium - 152
Equal in Zinc - 0.69
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
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Vitamin A
+11300%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B12
+177.8%
Contains
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Vitamin B1
+166.9%
Contains
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Vitamin B2
+40.3%
Contains
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Vitamin B3
+210.8%
Contains
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Vitamin B5
+10.5%
Contains
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Vitamin B6
+53.6%
Contains
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Folate
+191.3%
Contains
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Vitamin A
+11300%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B12
+177.8%
Contains
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Vitamin B1
+166.9%
Contains
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Vitamin B2
+40.3%
Contains
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Vitamin B3
+210.8%
Contains
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Vitamin B5
+10.5%
Contains
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Vitamin B6
+53.6%
Contains
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Folate
+191.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+63.2%
Contains
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Water
+731.7%
Contains
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Other
+10.7%
Contains
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Protein
+19.7%
Contains
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Carbs
+125.1%
Equal in Other - 2.8
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
Contains
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Fats
+63.2%
Contains
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Water
+731.7%
Contains
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Other
+10.7%
Contains
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Protein
+19.7%
Contains
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Carbs
+125.1%
Equal in Other - 2.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+77.3%
Contains
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Polyunsaturated fat
+40.3%
Contains
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Saturated Fat
-42.3%
Saturated Fat:
2.866 g
Monounsaturated Fat:
3.521 g
Polyunsaturated fat:
6.785 g
Saturated Fat:
1.653 g
Monounsaturated Fat:
1.986 g
Polyunsaturated fat:
4.835 g
Contains
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Monounsaturated Fat
+77.3%
Contains
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Polyunsaturated fat
+40.3%
Contains
less
Saturated Fat
-42.3%
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 |
| Net carbs | 32.9g | 71.25g |
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| Protein | 7.9g | 9.46g |
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| Fats | 14.1g | 8.64g |
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| Carbs | 32.9g | 74.05g |
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| Calories | 291kcal | 418kcal |
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| Starch | 67.83g |
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| Fructose | 0.19g |
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| Sugar | 1.29g |
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| Fiber | 2.8g |
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| Calcium | 255mg | 19mg |
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| Iron | 2.31mg | 5.57mg |
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| Magnesium | 19mg | 23mg |
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| Phosphorus | 190mg | 102mg |
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| Potassium | 159mg | 152mg |
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| Sodium | 511mg | 941mg |
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| Zinc | 0.68mg | 0.69mg |
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| Copper | 0.062mg | 0.139mg |
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| Manganese | 0.265mg | 0.686mg |
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| Selenium | 46.2µg | 10.3µg |
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| Vitamin A | 228IU | 2IU |
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| Vitamin A RAE | 65µg | 1µg |
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| Vitamin E | 1.15mg |
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| Vitamin C | 0.4mg | 0mg |
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| Vitamin B1 | 0.263mg | 0.702mg |
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| Vitamin B2 | 0.347mg | 0.487mg |
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| Vitamin B3 | 2.073mg | 6.442mg |
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| Vitamin B5 | 0.485mg | 0.536mg |
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| Vitamin B6 | 0.056mg | 0.086mg |
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| Folate | 46µg | 134µg |
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| Vitamin B12 | 0.25µg | 0.09µg |
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| Vitamin K | 25.4µg |
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| Tryptophan | 0.099mg | 0.116mg |
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| Threonine | 0.289mg | 0.268mg |
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| Isoleucine | 0.362mg | 0.333mg |
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| Leucine | 0.63mg | 0.652mg |
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| Lysine | 0.384mg | 0.172mg |
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| Methionine | 0.179mg | 0.147mg |
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| Phenylalanine | 0.395mg | 0.45mg |
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| Valine | 0.409mg | 0.399mg |
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| Histidine | 0.187mg | 0.197mg |
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| Cholesterol | 69mg | 0mg |
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| Trans Fat | 0.167g |
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| Saturated Fat | 2.866g | 1.653g |
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| Omega-3 - DHA | 0.006g | 0g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Monounsaturated Fat | 3.521g | 1.986g |
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| Polyunsaturated fat | 6.785g | 4.835g |
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| Omega-6 - Eicosadienoic acid | 0.003g |
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| Omega-6 - Linoleic acid | 4.25g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.535g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
26%
55%
Minerals Daily Need Coverage Score
66%
62%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Waffle contains less Sodium (difference - 430mg)
Which food is cheaper?
Waffle is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Saltine cracker (includes oyster, soda, soup) is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Saltine cracker (includes oyster, soda, soup) is lower in Saturated Fat (difference - 1.213g)
Which food is lower in glycemic index?
Saltine cracker (includes oyster, soda, soup) is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is richer in minerals?
?
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.