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 A RAE, yet Wafer is richer in Copper, Iron, Manganese, and Magnesium.
- Daily need coverage for Selenium from Waffle is 74% higher.
- Waffle contains 35 times more Cholesterol than Wafer. Waffle contains 69mg of Cholesterol, while Wafer contains 2mg.
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 | +2180% |
| 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% |
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% |
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 Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 291kcal | 433kcal |
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| Protein | 7.9g | 6.6g |
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| Fats | 14.1g | 14.2g |
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| Vitamin C | 0.4mg | 0mg |
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| Net carbs | 32.9g | 69.3g |
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| Carbs | 32.9g | 72.7g |
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| Cholesterol | 69mg | 2mg |
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| Magnesium | 19mg | 53mg |
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| Calcium | 255mg | 31mg |
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| Potassium | 159mg | 210mg |
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| Iron | 2.31mg | 4.01mg |
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| Sugar | 37.43g |
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| Fiber | 3.4g |
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| Copper | 0.062mg | 0.463mg |
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| Zinc | 0.68mg | 1.09mg |
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| Phosphorus | 190mg | 132mg |
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| Sodium | 511mg | 580mg |
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| Vitamin A | 228IU | 10IU |
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| Vitamin A RAE | 65µg | 3µg |
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| Vitamin E | 0.72mg |
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| Manganese | 0.265mg | 0.696mg |
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| Selenium | 46.2µg | 5.7µg |
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| Vitamin B1 | 0.263mg | 0.203mg |
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| Vitamin B2 | 0.347mg | 0.266mg |
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| Vitamin B3 | 2.073mg | 2.858mg |
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| Vitamin B5 | 0.485mg | 0.381mg |
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| Vitamin B6 | 0.056mg | 0.051mg |
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| Vitamin B12 | 0.25µg | 0.09µg |
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| Vitamin K | 2.4µg |
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| Folate | 46µg | 47µg |
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| Choline | 14.3mg |
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| Saturated Fat | 2.866g | 4.241g |
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| Monounsaturated Fat | 3.521g | 4.865g |
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| Polyunsaturated fat | 6.785g | 4.153g |
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| Tryptophan | 0.099mg | 0.096mg |
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| Threonine | 0.289mg | 0.22mg |
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| Isoleucine | 0.362mg | 0.261mg |
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| Leucine | 0.63mg | 0.447mg |
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| Lysine | 0.384mg | 0.281mg |
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| Methionine | 0.179mg | 0.105mg |
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| Phenylalanine | 0.395mg | 0.308mg |
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| Valine | 0.409mg | 0.323mg |
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| Histidine | 0.187mg | 0.128mg |
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| Omega-3 - EPA | 0.001g | 0.003g |
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| Omega-3 - DHA | 0.006g | 0.002g |
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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%
21%
Minerals Daily Need Coverage Score
66%
65%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Waffle contains less Sodium (difference - 69mg)
Which food is lower in Saturated Fat?
Waffle is lower in Saturated Fat (difference - 1.375g)
Which food is lower in Cholesterol?
Wafer is lower in Cholesterol (difference - 67mg)
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Wafer is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.