Waffle vs Archway Home Style Cookies
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Waffle, plain, frozen, ready-to-heat, microwave is higher in more vitamins & minerals
Calories (kcal)
Waffle 298
Archway Home 497
Protein (g)
Waffle 6.71
Archway Home 4.28
Carbs (g)
Waffle 45.4
Archway Home 65.0
Fat (g)
Waffle 9.91
Archway Home 24.4
Fiber (g)
Waffle 2.40
Archway Home 2.00
Quick answers
Which has more protein?
Waffle, plain, frozen, ready-to-heat, microwave — 6.71g vs 4.28g per 100g.
Which has fewer calories?
Waffle, plain, frozen, ready-to-heat, microwave — 298 vs 497 kcal per 100g.
Which is more nutrient-dense?
Waffle, plain, frozen, ready-to-heat, microwave scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Waffle | Archway Home Style Cookies | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 298 kcal | 497 kcal | -40% |
| Macronutrients | |||
| Water | 35.0 g | 5.01 g | +598% |
| Protein | 6.71 g | 4.28 g | +57% |
| Total lipid (fat) | 9.91 g | 24.4 g | -59% |
| Carbohydrate, by difference | 45.4 g | 65.0 g | -30% |
| Fiber, total dietary | 2.40 g | 2.00 g | +20% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.58 g | 8.08 g | -80% |
| Fatty acids, total monounsaturated | 5.20 g | 8.94 g | -42% |
| Fatty acids, total trans | — | 5.83 g | |
| Cholesterol | 16.0 mg | 13.0 mg | +23% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.544 mg | 0.250 mg | +118% |
| Riboflavin (Vitamin B2) | 0.655 mg | 0.170 mg | +285% |
| Niacin (Vitamin B3) | 7.78 mg | 2.06 mg | +278% |
| Pantothenic acid (Vitamin B5) | 0.325 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.02 mg | — | |
| Biotin (Vitamin B7) | 67.0 ug | 60.0 ug | +12% |
| Folate, total (Vitamin B9) | 56.0 ug | — | |
| Vitamin B-12 — Cobalamin | 2.18 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.950 mg | — | |
| Minerals | |||
| Calcium, Ca | 197 mg | 14.0 mg | +1307% |
| Iron, Fe | 5.81 mg | 2.63 mg | +121% |
| Magnesium, Mg | 25.0 mg | — | |
| Phosphorus, P | 410 mg | — | |
| Potassium, K | 148 mg | 127 mg | +17% |
| Sodium, Na | 682 mg | 270 mg | +153% |
| Zinc, Zn | 0.450 mg | — | |
| Copper, Cu | 0.038 mg | — | |
| Manganese, Mn | 0.154 mg | — | |
| Selenium, Se | 12.8 ug | — | |
| Other Nutrients | |||
| Energy | 1245 kj | 2079 kj | -40% |
| Ash | 3.02 g | 1.28 g | +136% |
| Total Sugars | 5.04 g | 34.1 g | -85% |
| Sucrose | 3.31 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 1.46 g | — | |
| Maltose | 0.280 g | — | |
| Galactose | 0 g | — | |
| Starch | 38.6 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | 60.0 ug | -82% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 106 ug | — | |
| Vitamin A, IU | — | 16.0 IU | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.070 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 4.52 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 1.18 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin K1 — Phylloquinone | 8.10 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 23.0 ug | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.012 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.909 g | — | |
| SFA 17:0 (Margaric acid) | 0.005 g | — | |
| SFA 18:0 (Stearic acid) | 0.576 g | — | |
| SFA 20:0 (Arachidic acid) | 0.042 g | — | |
| SFA 22:0 (Behenic acid) | 0.035 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.026 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.10 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.070 g | — | |
| Fatty acids, total polyunsaturated | 2.24 g | 1.43 g | +57% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.86 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.371 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.005 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Waffle, plain, frozen, ready-to-heat, microwave nutrition facts Archway Home Style Cookies, Chocolate Chip Ice Box nutrition facts Compare other foods →
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