Wafer vs. Waffle — In-Depth Nutrition Comparison

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The main differences between wafer and waffle

Wafer is richer in copper, iron, manganese, carbs, and magnesium, yet waffle is richer in selenium, calcium, phosphorus, and vitamin A.
Daily need coverage for selenium for waffle is 74% higher.
Wafer contains 7 times more copper than waffle. Wafer contains 0.463mg of copper, while waffle contains 0.062mg.
Wafer contains less cholesterol.
Wafer has a lower glycemic index than waffle.

Food types used in this article are Cookies, chocolate wafers and Waffles, plain, prepared from recipe.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wafer

Waffle

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%

Contains more CalciumCalcium	+722.6%
Contains more PhosphorusPhosphorus	+43.9%
Contains less SodiumSodium	-11.9%
Contains more SeleniumSelenium	+710.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wafer

Waffle

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+37.9%
Contains more Vitamin KVitamin K	+∞%

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%

~equal in Vitamin D ~µg

~equal in Vitamin B6 ~0.056mg

~equal in Folate ~46µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	5.7µg	46.2µg	74%
Copper	0.463mg	0.062mg	45%
Cholesterol	2mg	69mg	22%
Calcium	31mg	255mg	22%
Iron	4.01mg	2.31mg	21%
Manganese	0.696mg	0.265mg	19%
Polyunsaturated fat	4.153g	6.785g	18%
Fiber	3.4g		14%
Carbs	72.7g	32.9g	13%
Magnesium	53mg	19mg	8%
Phosphorus	132mg	190mg	8%
Calories	433kcal	291kcal	7%
Vitamin A	3µg	65µg	7%
Vitamin B12	0.09µg	0.25µg	7%
Vitamin B2	0.266mg	0.347mg	6%
Saturated fat	4.241g	2.866g	6%
Vitamin E	0.72mg		5%
Vitamin B1	0.203mg	0.263mg	5%
Vitamin B3	2.858mg	2.073mg	5%
Zinc	1.09mg	0.68mg	4%
Protein	6.6g	7.9g	3%
Sodium	580mg	511mg	3%
Choline	14.3mg		3%
Monounsaturated fat	4.865g	3.521g	3%
Caffeine	10mg		3%
Potassium	210mg	159mg	2%
Vitamin B5	0.381mg	0.485mg	2%
Vitamin K	2.4µg		2%
Protein per 100 calories	1.5g	2.7g	N/A
Calories per 10 g protein	656kcal	368kcal	N/A
Weight per 100 calories	23g	34g	N/A
Fats	14.2g	14.1g	0%
Unsaturated / Saturated Fat ratio	2.1	3.6	N/A
Vitamin C	0mg	0.4mg	0%
Net carbs	69.3g	32.9g	N/A
Sugar	37.43g		N/A
Vitamin B6	0.051mg	0.056mg	0%
Folate	47µg	46µg	0%
Tryptophan	0.096mg	0.099mg	0%
Threonine	0.22mg	0.289mg	0%
Isoleucine	0.261mg	0.362mg	0%
Leucine	0.447mg	0.63mg	0%
Lysine	0.281mg	0.384mg	0%
Methionine	0.105mg	0.179mg	0%
Phenylalanine	0.308mg	0.395mg	0%
Valine	0.323mg	0.409mg	0%
Histidine	0.128mg	0.187mg	0%
Omega-3 (EPA)	0.003g	0.001g	N/A
Omega-3 (DHA)	0.002g	0.006g	N/A