Rye bread vs. Waffle — In-Depth Nutrition Comparison

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What are the differences between rye bread and waffle?

Rye bread is higher in manganese, folate, vitamin B1, copper, and vitamin B3, yet waffle is higher in selenium, calcium, and vitamin B12.
Waffle's daily need coverage for selenium is 28% more.
Rye bread has 3 times more manganese than waffle. While rye bread has 0.824mg of manganese, waffle has only 0.265mg.
The amount of saturated fat in rye bread is lower.
The glycemic index of rye bread is lower.

We used Bread, rye and Waffles, plain, prepared from recipe types in this article.

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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.

Rye bread

Waffle

Contains more MagnesiumMagnesium	+110.5%
Contains more IronIron	+22.5%
Contains more CopperCopper	+200%
Contains more ZincZinc	+67.6%
Contains more ManganeseManganese	+210.9%

Contains more CalciumCalcium	+249.3%
Contains more PhosphorusPhosphorus	+52%
Contains less SodiumSodium	-15.3%
Contains more SeleniumSelenium	+49.5%

~equal in Potassium ~159mg

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.

Rye bread

Waffle

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+65%
Contains more Vitamin B3Vitamin B3	+83.6%
Contains more Vitamin B6Vitamin B6	+33.9%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+139.1%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+10.2%
Contains more Vitamin B12Vitamin B12	+∞%

~equal in Vitamin C ~0.4mg

~equal in Vitamin D ~µg

~equal in Vitamin B2 ~0.347mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.799g	6.785g	40%
Selenium	30.9µg	46.2µg	28%
Manganese	0.824mg	0.265mg	24%
Cholesterol	0mg	69mg	23%
Fiber	5.8g		23%
Calcium	73mg	255mg	18%
Fats	3.3g	14.1g	17%
Folate	110µg	46µg	16%
Copper	0.186mg	0.062mg	14%
Vitamin B1	0.434mg	0.263mg	14%
Vitamin B3	3.805mg	2.073mg	11%
Vitamin B12	0µg	0.25µg	10%
Saturated fat	0.626g	2.866g	10%
Phosphorus	125mg	190mg	9%
Iron	2.83mg	2.31mg	7%
Vitamin A	0µg	65µg	7%
Monounsaturated fat	1.311g	3.521g	6%
Carbs	48.3g	32.9g	5%
Magnesium	40mg	19mg	5%
Zinc	1.14mg	0.68mg	4%
Sodium	603mg	511mg	4%
Choline	14.6mg		3%
Calories	259kcal	291kcal	2%
Vitamin E	0.33mg		2%
Protein	8.5g	7.9g	1%
Vitamin B2	0.335mg	0.347mg	1%
Vitamin B5	0.44mg	0.485mg	1%
Vitamin B6	0.075mg	0.056mg	1%
Vitamin K	1.2µg		1%
Protein per 100 calories	3.3g	2.7g	N/A
Calories per 10 g protein	305kcal	368kcal	N/A
Weight per 100 calories	39g	34g	N/A
Unsaturated / Saturated Fat ratio	3.4	3.6	N/A
Vitamin C	0.4mg	0.4mg	0%
Net carbs	42.5g	32.9g	N/A
Potassium	166mg	159mg	0%
Sugar	3.85g		N/A
Tryptophan	0.096mg	0.099mg	0%
Threonine	0.255mg	0.289mg	0%
Isoleucine	0.319mg	0.362mg	0%
Leucine	0.579mg	0.63mg	0%
Lysine	0.233mg	0.384mg	0%
Methionine	0.139mg	0.179mg	0%
Phenylalanine	0.411mg	0.395mg	0%
Valine	0.379mg	0.409mg	0%
Histidine	0.182mg	0.187mg	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.006g	N/A