Waffle vs. Wafer — In-Depth Nutrition Comparison
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The main differences between waffle and wafer
- Waffle is richer in selenium, calcium, phosphorus, and vitamin B12, yet wafer is richer in copper, iron, manganese, and magnesium.
- Daily need coverage for selenium for waffle is 74% higher.
- Waffle contains 35 times more cholesterol than wafer. Waffle contains 69mg of cholesterol, while wafer contains 2mg.
- Wafer has a lower glycemic index than waffle.
Food types used in this article are Waffles, plain, prepared from recipe and Cookies, chocolate wafers.
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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 | +722.6% |
| Contains more PhosphorusPhosphorus | +43.9% |
| Contains less SodiumSodium | -11.9% |
| Contains more SeleniumSelenium | +710.5% |
| Contains more MagnesiumMagnesium | +178.9% |
| Contains more PotassiumPotassium | +32.1% |
| Contains more IronIron | +73.6% |
| Contains more CopperCopper | +646.8% |
| Contains more ZincZinc | +60.3% |
| Contains more ManganeseManganese | +162.6% |
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 | +2066.7% |
| Contains more Vitamin B1Vitamin B1 | +29.6% |
| Contains more Vitamin B2Vitamin B2 | +30.5% |
| Contains more Vitamin B5Vitamin B5 | +27.3% |
| Contains more Vitamin B12Vitamin B12 | +177.8% |
| Contains more Vitamin B3Vitamin B3 | +37.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 46.2µg | 5.7µg | 74% |
| Copper | 0.062mg | 0.463mg | 45% |
| Calcium | 255mg | 31mg | 22% |
| Cholesterol | 69mg | 2mg | 22% |
| Iron | 2.31mg | 4.01mg | 21% |
| Manganese | 0.265mg | 0.696mg | 19% |
| Polyunsaturated fat | 6.785g | 4.153g | 18% |
| Fiber | 3.4g | 14% | |
| Carbs | 32.9g | 72.7g | 13% |
| Phosphorus | 190mg | 132mg | 8% |
| Magnesium | 19mg | 53mg | 8% |
| Calories | 291kcal | 433kcal | 7% |
| Vitamin B12 | 0.25µg | 0.09µg | 7% |
| Vitamin A | 65µg | 3µg | 7% |
| Saturated fat | 2.866g | 4.241g | 6% |
| Vitamin B2 | 0.347mg | 0.266mg | 6% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B1 | 0.263mg | 0.203mg | 5% |
| Vitamin B3 | 2.073mg | 2.858mg | 5% |
| Zinc | 0.68mg | 1.09mg | 4% |
| Sodium | 511mg | 580mg | 3% |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Protein | 7.9g | 6.6g | 3% |
| Monounsaturated fat | 3.521g | 4.865g | 3% |
| Potassium | 159mg | 210mg | 2% |
| Vitamin B5 | 0.485mg | 0.381mg | 2% |
| Vitamin K | 2.4µg | 2% | |
| Fats | 14.1g | 14.2g | 0% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 32.9g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin B6 | 0.056mg | 0.051mg | 0% |
| Folate | 46µg | 47µg | 0% |
| Tryptophan | 0.099mg | 0.096mg | 0% |
| Threonine | 0.289mg | 0.22mg | 0% |
| Isoleucine | 0.362mg | 0.261mg | 0% |
| Leucine | 0.63mg | 0.447mg | 0% |
| Lysine | 0.384mg | 0.281mg | 0% |
| Methionine | 0.179mg | 0.105mg | 0% |
| Phenylalanine | 0.395mg | 0.308mg | 0% |
| Valine | 0.409mg | 0.323mg | 0% |
| Histidine | 0.187mg | 0.128mg | 0% |
| Omega-3 - EPA | 0.001g | 0.003g | N/A |
| Omega-3 - DHA | 0.006g | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +19.7% |
| Contains more WaterWater | +833.3% |
| Contains more OtherOther | +55% |
| Contains more CarbsCarbs | +121% |
~equal in
Fats
~14.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.4% |
| Contains more Poly. FatPolyunsaturated fat | +63.4% |
| Contains more Mono. FatMonounsaturated fat | +38.2% |
