Nutritional Values of Waffles vs. Pancakes

You may think twice the next time you order waffles instead of pancakes at your favorite restaurant. It is easy to think both pancakes and waffles contain the same amount of calories and fat per serving, but in actuality, pancakes are significantly lower in fat and contain approximately 100 less calories per serving. The U.S. Department of Agriculture lists nutritional values based on 100 g servings of both plain waffles and pancakes 2.

Basic Nutrition

One hundred grams of waffles contains 291 calories, 33 g of total carbohydrates and 8 g of protein. Based on a 2,000-calorie-a-day diet, these measurements represent 11 percent of the recommended daily value, or DV, for carbohydrates and 16 percent for protein. The same serving size of pancakes contains 194 calories, 37 g of total carbohydrates and 5 g of protein. This represents 12 percent DV for carbohydrates and 10 percent for protein.

Calories

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The 291 calories in 100 g of waffles accounts for 15 percent DV. Carbohydrates account for 133 calories and fat makes up 127 calories. The remaining calories come from protein. The 194 calories in one serving of pancakes accounts for 10 percent DV. Carbohydrates account for 151 calories and fat makes up 22.5 calories. The remaining calories come from protein.

Fats

The total fat content in waffles is 14.1 g, which represents 22 percent of the recommended daily value. One serving contains 2.866 g of saturated fat, but also has 3.521 g of healthy monounsaturated fats and 6.785 g of healthy polyunsaturated fats. Total fat content in pancakes is only 2.50 g, or 4 percent DV 2. Saturated fat totals 0.507 g. Monounsaturated fats total 0.881 g and polyunsaturated fats total 0.820 g.

Vitamins

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Waffles are a good source of riboflavin, with 0.347 mg, or 20 percent DV and pancakes contain 0.217 mg, or 13 percent DV. Waffles contain 0.263 mg, or 18 percent DV of thiamin and pancakes contain 0.211 mg, or 14 percent DV. Waffles have 46 mcg, or 11 percent DV of folate and pancakes contain 37 mg, or 9 percent DV. Niacin totals 2.073 mg in waffles and 1.711 mg in pancakes. Waffles and pancakes both contain vitamin A, pantothenic acid, vitamin B-12, vitamin B-6 and vitamin C.

Minerals

Waffles are a rich source of selenium, with 46.2 mcg, or 66 percent DV, while pancakes contain 13.5 mcg, or 19 percent DV. Pancakes are a good source of phosphorus, with 334 mg, or 33 percent DV and waffles contain 190 mg, or 19 percent DV. Waffles contain 255 mg, or 26 percent DV of calcium and pancakes contain 126 mg, or 13 percent DV. Waffles contain 2.31 mg, or 13 percent DV of iron and pancakes contain 1.56 mg, or 9 percent DV. Manganese in waffles totals 0.265 mg and pancakes contain 0272 mg. Other minerals in both waffles and pancakes include magnesium, potassium, zinc and copper.

Sodium

Pancakes are high in sodium, with 628 mg, or a large 26 percent DV. Waffles are also high in sodium, with 511 mg or 21 percent DV. There is also 69 mg of cholesterol, or 23 percent DV in waffles and 12 mg, or 4 percent DV in pancakes.