Waffles vs Archway Home Style Cookies
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Waffles, plain, frozen, ready -to-heat, toasted is higher in more vitamins & minerals
Calories (kcal)
Waffles 312
Archway Home 460
Protein (g)
Waffles 7.19
Archway Home 3.02
Carbs (g)
Waffles 49.3
Archway Home 61.2
Fat (g)
Waffles 9.61
Archway Home 22.5
Fiber (g)
Waffles 2.40
Archway Home 5.10
Quick answers
Which has more protein?
Waffles, plain, frozen, ready -to-heat, toasted — 7.19g vs 3.02g per 100g.
Which has fewer calories?
Waffles, plain, frozen, ready -to-heat, toasted — 312 vs 460 kcal per 100g.
Which is more nutrient-dense?
Waffles, plain, frozen, ready -to-heat, toasted 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 | Waffles | Archway Home Style Cookies | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 312 kcal | 460 kcal | -32% |
| Macronutrients | |||
| Water | 30.6 g | 11.5 g | +166% |
| Protein | 7.19 g | 3.02 g | +138% |
| Total lipid (fat) | 9.61 g | 22.5 g | -57% |
| Carbohydrate, by difference | 49.3 g | 61.2 g | -20% |
| Fiber, total dietary | 2.40 g | 5.10 g | -53% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.64 g | 20.1 g | -92% |
| Fatty acids, total monounsaturated | 4.91 g | 1.61 g | +205% |
| Cholesterol | 15.0 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.525 mg | 0.020 mg | +2525% |
| Riboflavin (Vitamin B2) | 0.704 mg | 0.060 mg | +1073% |
| Niacin (Vitamin B3) | 8.89 mg | 0.220 mg | +3940% |
| Pantothenic acid (Vitamin B5) | 0.323 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.04 mg | — | |
| Biotin (Vitamin B7) | 75.0 ug | 5.00 ug | +1400% |
| Folate, total (Vitamin B9) | 64.0 ug | — | |
| Choline, total | 28.1 mg | — | |
| Vitamin B-12 — Cobalamin | 2.90 ug | — | |
| Vitamin A, RAE | 398 ug | 0 ug | |
| Carotene, beta | 1.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.980 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 307 mg | 5.00 mg | +6040% |
| Iron, Fe | 6.91 mg | 0.820 mg | +743% |
| Magnesium, Mg | 24.0 mg | — | |
| Phosphorus, P | 429 mg | — | |
| Potassium, K | 144 mg | 123 mg | +17% |
| Sodium, Na | 467 mg | 200 mg | +134% |
| Zinc, Zn | 0.530 mg | — | |
| Copper, Cu | 0.031 mg | — | |
| Manganese, Mn | 0.299 mg | — | |
| Selenium, Se | 12.6 ug | — | |
| Other Nutrients | |||
| Energy | 1307 kj | 1924 kj | -32% |
| Ash | 3.32 g | 1.71 g | +94% |
| Total Sugars | 5.02 g | 45.2 g | -89% |
| Sucrose | 3.24 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 1.56 g | — | |
| Maltose | 0.220 g | — | |
| Galactose | 0 g | — | |
| Starch | 40.9 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | 5.00 ug | +120% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 119 ug | — | |
| Vitamin B-12, added | 2.83 ug | — | |
| Retinol | 398 ug | — | |
| Beta-carotene (Provitamin A) | 1.00 ug | — | |
| Vitamin A, IU | 1330 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 51.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 6.80 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 35.5 ug | — | |
| SFA 4:0 (Butyric acid) | 0.001 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| 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) | 0.920 g | — | |
| SFA 17:0 (Margaric acid) | 0.009 g | — | |
| SFA 18:0 (Stearic acid) | 0.624 g | — | |
| SFA 20:0 (Arachidic acid) | 0.038 g | — | |
| SFA 22:0 (Behenic acid) | 0.033 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.024 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.83 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.061 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.20 g | 0.810 g | +171% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.87 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.312 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.001 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.005 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.005 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.003 g | — | |
| Tryptophan (EAA) | 0.084 g | — | |
| Threonine (EAA) | 0.253 g | — | |
| Isoleucine (EAA, BCAA) | 0.298 g | — | |
| Leucine (EAA, BCAA) | 0.526 g | — | |
| Lysine (EAA) | 0.311 g | — | |
| Methionine (EAA) | 0.134 g | — | |
| Cystine (conditionally essential) | 0.174 g | — | |
| Phenylalanine (EAA) | 0.310 g | — | |
| Tyrosine (conditionally essential) | 0.149 g | — | |
| Valine (EAA, BCAA) | 0.337 g | — | |
| Arginine (conditionally essential) | 0.287 g | — | |
| Histidine (EAA) | 0.148 g | — | |
| Alanine | 0.268 g | — | |
| Aspartic acid | 0.437 g | — | |
| Glutamic acid | 1.81 g | — | |
| Glycine (conditionally essential) | 0.230 g | — | |
| Proline (conditionally essential) | 0.611 g | — | |
| Serine | 0.360 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Waffles, plain, frozen, ready -to-heat, toasted nutrition facts Archway Home Style Cookies, Coconut Macaroon nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +6040% in Waffles, plain, frozen, ready -to-heat, toasted Niacin (Vitamin B3) +3940% in Waffles, plain, frozen, ready -to-heat, toasted Thiamin (Vitamin B1) +2525% in Waffles, plain, frozen, ready -to-heat, toasted Biotin (Vitamin B7) +1400% in Waffles, plain, frozen, ready -to-heat, toasted
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