Waffle vs. Wafer — In-Depth Nutrition Comparison

Compare

The main differences between waffle and wafer

Waffle is richer in selenium, calcium, phosphorus, and vitamin B12, yet wafer is richer in copper, iron, manganese, and magnesium.
Daily need coverage for selenium for waffle is 74% higher.
Waffle contains 35 times more cholesterol than wafer. Waffle contains 69mg of cholesterol, while wafer contains 2mg.
Wafer has a lower glycemic index than waffle.

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

Infographic

Infographic link

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.

Waffle

Wafer

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.

Waffle

Wafer

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%

Contains more Vitamin B3Vitamin B3

+37.9%

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.051mg

~equal in Folate ~47µg

All nutrients comparison - raw data values

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