Waffles vs Archway Home Style Cookies
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Waffles, plain, prepared from recipe — 7.90g vs 4.67g per 100g.
Which has fewer calories?
Waffles, plain, prepared from recipe — 291 vs 400 kcal per 100g.
Which is more nutrient-dense?
Waffles, plain, prepared from recipe 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 | 291 kcal | 400 kcal | -27% |
| Macronutrients | |||
| Water | 42.0 g | 13.5 g | +211% |
| Protein | 7.90 g | 4.67 g | +69% |
| Total lipid (fat) | 14.1 g | 12.1 g | +17% |
| Carbohydrate, by difference | 32.9 g | 68.2 g | -52% |
| Fiber, total dietary | — | 2.10 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.87 g | 2.76 g | +4% |
| Fatty acids, total monounsaturated | 3.52 g | 4.82 g | -27% |
| Fatty acids, total trans | — | 3.36 g | |
| Cholesterol | 69.0 mg | 6.00 mg | +1050% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.400 mg | — | |
| Thiamin (Vitamin B1) | 0.263 mg | 0.280 mg | -6% |
| Riboflavin (Vitamin B2) | 0.347 mg | 0.170 mg | +104% |
| Niacin (Vitamin B3) | 2.07 mg | 1.99 mg | +4% |
| Pantothenic acid (Vitamin B5) | 0.485 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.056 mg | — | |
| Biotin (Vitamin B7) | 46.0 ug | 56.0 ug | -18% |
| Folate, total (Vitamin B9) | 31.0 ug | — | |
| Vitamin B-12 — Cobalamin | 0.250 ug | — | |
| Vitamin A, RAE | 65.0 ug | — | |
| Minerals | |||
| Calcium, Ca | 255 mg | 28.0 mg | +811% |
| Iron, Fe | 2.31 mg | 2.26 mg | +2% |
| Magnesium, Mg | 19.0 mg | — | |
| Phosphorus, P | 190 mg | — | |
| Potassium, K | 159 mg | 159 mg | = |
| Sodium, Na | 511 mg | 331 mg | +54% |
| Zinc, Zn | 0.680 mg | — | |
| Copper, Cu | 0.062 mg | — | |
| Manganese, Mn | 0.265 mg | — | |
| Selenium, Se | 46.2 ug | — | |
| Other Nutrients | |||
| Energy | 1218 kj | 1673 kj | -27% |
| Ash | 3.10 g | 1.62 g | +91% |
| Total Sugars | — | 34.3 g | |
| Folic acid (Vitamin B9 — synthetic) | 15.0 ug | 56.0 ug | -73% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 68.0 ug | — | |
| Retinol | 64.0 ug | — | |
| Vitamin A, IU | 228 IU | 13.0 IU | +1654% |
| SFA 4:0 (Butyric acid) | 0.041 g | — | |
| SFA 6:0 (Caproic acid) | 0.025 g | — | |
| SFA 8:0 (Caprylic acid) | 0.014 g | — | |
| SFA 10:0 (Capric acid) | 0.032 g | — | |
| SFA 12:0 (Lauric acid) | 0.036 g | — | |
| SFA 14:0 (Myristic acid) | 0.145 g | — | |
| SFA 16:0 (Palmitic acid) | 1.87 g | — | |
| SFA 18:0 (Stearic acid) | 0.696 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.096 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.39 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.026 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 6.78 g | 1.11 g | +511% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.97 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.782 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.021 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.006 g | — | |
| Tryptophan (EAA) | 0.099 g | — | |
| Threonine (EAA) | 0.289 g | — | |
| Isoleucine (EAA, BCAA) | 0.362 g | — | |
| Leucine (EAA, BCAA) | 0.630 g | — | |
| Lysine (EAA) | 0.384 g | — | |
| Methionine (EAA) | 0.179 g | — | |
| Cystine (conditionally essential) | 0.145 g | — | |
| Phenylalanine (EAA) | 0.395 g | — | |
| Tyrosine (conditionally essential) | 0.293 g | — | |
| Valine (EAA, BCAA) | 0.409 g | — | |
| Arginine (conditionally essential) | 0.345 g | — | |
| Histidine (EAA) | 0.187 g | — | |
| Alanine | 0.301 g | — | |
| Aspartic acid | 0.509 g | — | |
| Glutamic acid | 1.99 g | — | |
| Glycine (conditionally essential) | 0.247 g | — | |
| Proline (conditionally essential) | 0.726 g | — | |
| Serine | 0.447 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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