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Waffle vs. Pita — In-Depth Nutrition Comparison

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Significant differences between Waffle and Pita

  • Waffle has more Vitamin B2, Calcium, Phosphorus, Iron, Vitamin B12, and Vitamin A RAE, however, Pita is richer in Copper, and Manganese.
  • Waffle covers your daily Cholesterol needs 23% more than Pita.
  • Pita contains less Cholesterol.

Specific food types used in this comparison are Waffles, plain, prepared from recipe and Bread, pita, white, unenriched.

Infographic

Waffle vs Pita 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
6
:
4
Pita
Contains more Calcium +196.5%
Contains more Iron +65%
Contains more Phosphorus +95.9%
Contains more Potassium +32.5%
Contains more Magnesium +36.8%
Contains more Zinc +23.5%
Contains more Copper +171%
Contains more Manganese +81.5%
Equal in Sodium - 536
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Contains more Calcium +196.5%
Contains more Iron +65%
Contains more Phosphorus +95.9%
Contains more Potassium +32.5%
Contains more Magnesium +36.8%
Contains more Zinc +23.5%
Contains more Copper +171%
Contains more Manganese +81.5%
Equal in Sodium - 536

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
7
:
2
Pita
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +257.7%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +64.7%
Contains more Folate +91.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.267
Equal in Vitamin B3 - 2.142
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +257.7%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +64.7%
Contains more Folate +91.7%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.267
Equal in Vitamin B3 - 2.142

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
3
:
2
Pita
Contains more Fats +1075%
Contains more Water +30.8%
Contains more Other +63.2%
Contains more Protein +15.2%
Contains more Carbs +69.3%
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Contains more Fats +1075%
Contains more Water +30.8%
Contains more Other +63.2%
Contains more Protein +15.2%
Contains more Carbs +69.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
2
:
1
Pita
Contains more Monounsaturated Fat +3253.3%
Contains more Polyunsaturated fat +1168.2%
Contains less Saturated Fat -94.2%
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Contains more Monounsaturated Fat +3253.3%
Contains more Polyunsaturated fat +1168.2%
Contains less Saturated Fat -94.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Pita Opinion
Net carbs 32.9g 53.5g Pita
Protein 7.9g 9.1g Pita
Fats 14.1g 1.2g Waffle
Carbs 32.9g 55.7g Pita
Calories 291kcal 275kcal Waffle
Fiber 2.2g Pita
Calcium 255mg 86mg Waffle
Iron 2.31mg 1.4mg Waffle
Magnesium 19mg 26mg Pita
Phosphorus 190mg 97mg Waffle
Potassium 159mg 120mg Waffle
Sodium 511mg 536mg Waffle
Zinc 0.68mg 0.84mg Pita
Copper 0.062mg 0.168mg Pita
Manganese 0.265mg 0.481mg Pita
Selenium 46.2µg Waffle
Vitamin A 228IU 0IU Waffle
Vitamin A RAE 65µg 0µg Waffle
Vitamin C 0.4mg 0mg Waffle
Vitamin B1 0.263mg 0.267mg Pita
Vitamin B2 0.347mg 0.097mg Waffle
Vitamin B3 2.073mg 2.142mg Pita
Vitamin B5 0.485mg 0.397mg Waffle
Vitamin B6 0.056mg 0.034mg Waffle
Folate 46µg 24µg Waffle
Vitamin B12 0.25µg 0µg Waffle
Tryptophan 0.099mg 0.105mg Pita
Threonine 0.289mg 0.257mg Waffle
Isoleucine 0.362mg 0.349mg Waffle
Leucine 0.63mg 0.634mg Pita
Lysine 0.384mg 0.219mg Waffle
Methionine 0.179mg 0.16mg Waffle
Phenylalanine 0.395mg 0.446mg Pita
Valine 0.409mg 0.394mg Waffle
Histidine 0.187mg 0.195mg Pita
Cholesterol 69mg 0mg Pita
Saturated Fat 2.866g 0.166g Pita
Omega-3 - DHA 0.006g Waffle
Omega-3 - EPA 0.001g Waffle
Monounsaturated Fat 3.521g 0.105g Waffle
Polyunsaturated fat 6.785g 0.535g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Pita
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
15%
Pita
Minerals Daily Need Coverage Score
66%
Waffle
36%
Pita

Comparison summary

Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 25mg)
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food is lower in Cholesterol?
Pita
Pita is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Pita
Pita is lower in Saturated Fat (difference - 2.7g)
Which food is lower in glycemic index?
Pita
Pita is lower in glycemic index (difference - 8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.