Pancakes vs Waffles
Both count toward 30 plants a week.
| Pancakes | Waffles | |
|---|---|---|
| Protein · per 100 g | 6.4 g | 6.5 g |
| Carbs · per 100 g | 28.3 g | 43.0 g |
| Fat · per 100 g | 9.7 g | 9.7 g |
| Fiber · per 100 g | 3.3 g | 2.2 g |
| Energy · per 100 g | 227.0 kcal | 285.0 kcal |
| Protein · per 100 kcal | 2.8 g | 2.3 g |
| To hit 30 g protein | 469 g · 1064 kcal | 464 g · 1321 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Pancakes delivers 1.2× the protein per calorie of Waffles (2.8 g vs 2.3 g per 100 kcal).
More protein / 100 g: WafflesMore fiber / 100 g: PancakesLighter per 100 g: PancakesSmaller 30 g portion: Waffles
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.