Zwieback vs. Waffle — In-Depth Nutrition Comparison
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The main differences between zwieback and waffle
- Zwieback is richer in folate and copper, yet waffle is richer in selenium, calcium, iron, phosphorus, vitamin B12, and vitamin B2.
- Daily need coverage for selenium for waffle is 32% higher.
- Zwieback contains 2 times more copper than waffle. Zwieback contains 0.145mg of copper, while waffle contains 0.062mg.
- Zwieback contains less sodium.
Food types used in this article are Zwieback and Waffles, plain, prepared from recipe.
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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 PotassiumPotassium | +91.8% |
| Contains more CopperCopper | +133.9% |
| Contains less SodiumSodium | -55.6% |
| Contains more MagnesiumMagnesium | +35.7% |
| Contains more CalciumCalcium | +1175% |
| Contains more IronIron | +285% |
| Contains more ZincZinc | +25.9% |
| Contains more PhosphorusPhosphorus | +245.5% |
| Contains more SeleniumSelenium | +61% |
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 | +1225% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +46.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +89.1% |
| Contains more Vitamin AVitamin A | +306.3% |
| Contains more Vitamin B1Vitamin B1 | +26.4% |
| Contains more Vitamin B2Vitamin B2 | +45.2% |
| Contains more Vitamin B3Vitamin B3 | +57.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 28.7µg | 46.2µg | 32% |
| Polyunsaturated fat | 2.073g | 6.785g | 31% |
| Calcium | 20mg | 255mg | 24% |
| Iron | 0.6mg | 2.31mg | 21% |
| Cholesterol | 8mg | 69mg | 20% |
| Phosphorus | 55mg | 190mg | 19% |
| Vitamin E | 2.44mg | 16% | |
| Carbs | 74.2g | 32.9g | 14% |
| Sodium | 227mg | 511mg | 12% |
| Manganese | 0.265mg | 12% | |
| Fiber | 2.5g | 10% | |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Folate | 87µg | 46µg | 10% |
| Copper | 0.145mg | 0.062mg | 9% |
| Vitamin B2 | 0.239mg | 0.347mg | 8% |
| Calories | 426kcal | 291kcal | 7% |
| Fats | 9.7g | 14.1g | 7% |
| Vitamin C | 5.3mg | 0.4mg | 5% |
| Vitamin A | 16µg | 65µg | 5% |
| Vitamin B1 | 0.208mg | 0.263mg | 5% |
| Vitamin B3 | 1.319mg | 2.073mg | 5% |
| Protein | 10.1g | 7.9g | 4% |
| Potassium | 305mg | 159mg | 4% |
| Vitamin B6 | 0.082mg | 0.056mg | 2% |
| Choline | 10.7mg | 2% | |
| Saturated fat | 2.525g | 2.866g | 2% |
| Monounsaturated fat | 4.244g | 3.521g | 2% |
| Magnesium | 14mg | 19mg | 1% |
| Zinc | 0.54mg | 0.68mg | 1% |
| Vitamin B5 | 0.537mg | 0.485mg | 1% |
| Vitamin K | 0.9µg | 1% | |
| Net carbs | 71.7g | 32.9g | N/A |
| Sugar | 12.5g | N/A | |
| Trans fat | 0.012g | N/A | |
| Tryptophan | 0.099mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.362mg | 0% | |
| Leucine | 0.63mg | 0% | |
| Lysine | 0.384mg | 0% | |
| Methionine | 0.179mg | 0% | |
| Phenylalanine | 0.395mg | 0% | |
| Valine | 0.409mg | 0% | |
| Histidine | 0.187mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +27.8% |
| Contains more CarbsCarbs | +125.5% |
| Contains more FatsFats | +45.4% |
| Contains more WaterWater | +833.3% |
| Contains more OtherOther | +106.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -11.9% |
| Contains more Mono. FatMonounsaturated fat | +20.5% |
| Contains more Poly. FatPolyunsaturated fat | +227.3% |
