Egg bread vs. Waffle — In-Depth Nutrition Comparison

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The main differences between egg bread and waffle

Egg bread is richer in vitamin B3, folate, vitamin B1, copper, manganese, iron, and vitamin B2, yet waffle is richer in selenium, calcium, and phosphorus.
Daily need coverage for selenium for waffle is 29% higher.
Egg bread contains 3 times more copper than waffle. Egg bread contains 0.162mg of copper, while waffle contains 0.062mg.

Food types used in this article are Bread, egg 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.

Egg bread

Waffle

Contains more IronIron	+31.6%
Contains more CopperCopper	+161.3%
Contains more ZincZinc	+16.2%
Contains less SodiumSodium	-25.6%
Contains more ManganeseManganese	+88.7%

Contains more CalciumCalcium	+174.2%
Contains more PotassiumPotassium	+38.3%
Contains more PhosphorusPhosphorus	+79.2%
Contains more SeleniumSelenium	+53.5%

~equal in Magnesium ~19mg

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.

Egg bread

Waffle

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+66.5%
Contains more Vitamin B2Vitamin B2	+25.6%
Contains more Vitamin B3Vitamin B3	+133.9%
Contains more Vitamin B6Vitamin B6	+14.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+128.3%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+72%
Contains more Vitamin B12Vitamin B12	+150%

~equal in Vitamin A ~65µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	1.106g	6.785g	38%
Selenium	30.1µg	46.2µg	29%
Vitamin B3	4.848mg	2.073mg	17%
Calcium	93mg	255mg	16%
Vitamin B1	0.438mg	0.263mg	15%
Folate	105µg	46µg	15%
Choline	84.3mg		15%
Fats	6g	14.1g	12%
Phosphorus	106mg	190mg	12%
Copper	0.162mg	0.062mg	11%
Manganese	0.5mg	0.265mg	10%
Iron	3.04mg	2.31mg	9%
Fiber	2.3g		9%
Vitamin B2	0.436mg	0.347mg	7%
Cholesterol	51mg	69mg	6%
Sodium	380mg	511mg	6%
Vitamin B12	0.1µg	0.25µg	6%
Saturated fat	1.593g	2.866g	6%
Carbs	47.8g	32.9g	5%
Vitamin B5	0.282mg	0.485mg	4%
Protein	9.5g	7.9g	3%
Monounsaturated fat	2.302g	3.521g	3%
Vitamin D*	16 IU		2%
Vitamin D	0.4µg		2%
Vitamin E	0.26mg		2%
Potassium	115mg	159mg	1%
Zinc	0.79mg	0.68mg	1%
Vitamin B6	0.064mg	0.056mg	1%
Vitamin K	0.9µg		1%
Calories	287kcal	291kcal	0%
Protein per 100 calories	3.3g	2.7g	N/A
Calories per 10 g protein	302kcal	368kcal	N/A
Weight per 100 calories	35g	34g	N/A
Unsaturated / Saturated Fat ratio	2.1	3.6	N/A
Vitamin C	0mg	0.4mg	0%
Net carbs	45.5g	32.9g	N/A
Magnesium	19mg	19mg	0%
Sugar	1.78g		N/A
Vitamin A	63µg	65µg	0%
Tryptophan	0.112mg	0.099mg	0%
Threonine	0.306mg	0.289mg	0%
Isoleucine	0.394mg	0.362mg	0%
Leucine	0.692mg	0.63mg	0%
Lysine	0.311mg	0.384mg	0%
Methionine	0.189mg	0.179mg	0%
Phenylalanine	0.475mg	0.395mg	0%
Valine	0.443mg	0.409mg	0%
Histidine	0.21mg	0.187mg	0%
Omega-3 - EPA	0.001g	0.001g	N/A
Omega-3 - DHA	0.012g	0.006g	N/A