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  6. Waffle vs. Fig bars

Waffle vs. Fig bars — In-Depth Nutrition Comparison

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What are the differences between Waffle and Fig bars?

  • Waffle is higher in Selenium, Calcium, Phosphorus, Vitamin B2, and Vitamin B1, yet Fig bars are higher in Copper, and Iron.
  • Waffle's daily need coverage for Selenium is 78% more.

We used Waffles, plain, prepared from recipe and Cookies, fig bars types in this article.

Infographic

Waffle vs Fig bars infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Waffle
Waffle
4
:
6
Fig bars
Fig bars
Contains more Calcium +298.4%
Contains more Phosphorus +206.5%
Contains more Zinc +74.4%
Contains more Selenium +1300%
Contains more Iron +25.5%
Contains more Magnesium +42.1%
Contains more Potassium +30.2%
Contains less Sodium -31.5%
Contains more Copper +137.1%
Contains more Manganese +29.4%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Fig bars
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 109% 20% 27% 19% 46% 11% 49% 45% 18%
Contains more Calcium +298.4%
Contains more Phosphorus +206.5%
Contains more Zinc +74.4%
Contains more Selenium +1300%
Contains more Iron +25.5%
Contains more Magnesium +42.1%
Contains more Potassium +30.2%
Contains less Sodium -31.5%
Contains more Copper +137.1%
Contains more Manganese +29.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Waffle
Waffle
8
:
4
Fig bars
Fig bars
Contains more Vitamin A +590.9%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +66.5%
Contains more Vitamin B2 +59.9%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B5 +33.2%
Contains more Folate +31.4%
Contains more Vitamin B12 +177.8%
Contains more Vitamin B6 +33.9%
Equal in Vitamin B3 - 1.874
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Fig bars
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 1% 40% 51% 36% 22% 18% 27% 12% 15%
Contains more Vitamin A +590.9%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +66.5%
Contains more Vitamin B2 +59.9%
Contains more Vitamin B3 +10.6%
Contains more Vitamin B5 +33.2%
Contains more Folate +31.4%
Contains more Vitamin B12 +177.8%
Contains more Vitamin B6 +33.9%
Equal in Vitamin B3 - 1.874

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
:
1
Fig bars
Fig bars
Contains more Protein +113.5%
Contains more Fats +93.2%
Contains more Water +154.5%
Contains more Other +93.8%
Contains more Carbs +115.5%
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Fig bars
4% 7% 71% 17%
Protein: 3.7 g
Fats: 7.3 g
Carbs: 70.9 g
Water: 16.5 g
Other: 1.6 g
Contains more Protein +113.5%
Contains more Fats +93.2%
Contains more Water +154.5%
Contains more Other +93.8%
Contains more Carbs +115.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Fig bars
Fig bars
Contains more Monounsaturated Fat +17.2%
Contains more Polyunsaturated fat +144.8%
Contains less Saturated Fat -60.8%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Fig bars
16% 44% 40%
Saturated Fat: 1.123 g
Monounsaturated Fat: 3.003 g
Polyunsaturated fat: 2.772 g
Contains more Monounsaturated Fat +17.2%
Contains more Polyunsaturated fat +144.8%
Contains less Saturated Fat -60.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Fig bars
Lower in Sugar ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Waffle Fig bars Opinion
Net carbs 32.9g 66.3g Fig bars
Protein 7.9g 3.7g Waffle
Fats 14.1g 7.3g Waffle
Carbs 32.9g 70.9g Fig bars
Calories 291kcal 348kcal Fig bars
Sugar 46.36g Waffle
Fiber 4.6g Fig bars
Calcium 255mg 64mg Waffle
Iron 2.31mg 2.9mg Fig bars
Magnesium 19mg 27mg Fig bars
Phosphorus 190mg 62mg Waffle
Potassium 159mg 207mg Fig bars
Sodium 511mg 350mg Fig bars
Zinc 0.68mg 0.39mg Waffle
Copper 0.062mg 0.147mg Fig bars
Manganese 0.265mg 0.343mg Fig bars
Selenium 46.2µg 3.3µg Waffle
Vitamin A 228IU 33IU Waffle
Vitamin A RAE 65µg 9µg Waffle
Vitamin E 0.65mg Fig bars
Vitamin C 0.4mg 0.3mg Waffle
Vitamin B1 0.263mg 0.158mg Waffle
Vitamin B2 0.347mg 0.217mg Waffle
Vitamin B3 2.073mg 1.874mg Waffle
Vitamin B5 0.485mg 0.364mg Waffle
Vitamin B6 0.056mg 0.075mg Fig bars
Folate 46µg 35µg Waffle
Vitamin B12 0.25µg 0.09µg Waffle
Vitamin K 5.8µg Fig bars
Tryptophan 0.099mg 0.046mg Waffle
Threonine 0.289mg 0.113mg Waffle
Isoleucine 0.362mg 0.132mg Waffle
Leucine 0.63mg 0.224mg Waffle
Lysine 0.384mg 0.14mg Waffle
Methionine 0.179mg 0.053mg Waffle
Phenylalanine 0.395mg 0.145mg Waffle
Valine 0.409mg 0.155mg Waffle
Histidine 0.187mg 0.067mg Waffle
Cholesterol 69mg 0mg Fig bars
Saturated Fat 2.866g 1.123g Fig bars
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 3.003g Waffle
Polyunsaturated fat 6.785g 2.772g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Fig bars
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
26%
Waffle
19%
Fig bars
Minerals Daily Need Coverage Score
66%
Waffle
36%
Fig bars

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 46.36g)
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food contains less Sodium?
Fig bars
Fig bars contains less Sodium (difference - 161mg)
Which food is lower in Cholesterol?
Fig bars
Fig bars is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Fig bars
Fig bars is lower in Saturated Fat (difference - 1.743g)
Which food is lower in glycemic index?
Fig bars
Fig bars is lower in glycemic index (difference - 6)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients
  2. Fig bars - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172721/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.