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  6. Waffle vs. Wonton wrappers

Waffle vs. Wonton wrappers — In-Depth Nutrition Comparison

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A recap on differences between Waffle and Wonton wrappers

  • Waffle is higher in Selenium, Calcium, and Phosphorus, yet Wonton wrappers are higher in Vitamin B1, Vitamin B3, Manganese, Iron, and Folate.
  • Waffle covers your daily Selenium needs 33% more than Wonton wrappers.
  • Waffle contains 11 times more Saturated Fat than Wonton wrappers. While Waffle contains 2.866g of Saturated Fat, Wonton wrappers contain only 0.263g.

Food varieties used in this article are Waffles, plain, prepared from recipe and Wonton wrappers (includes egg roll wrappers).

Infographic

Waffle vs Wonton wrappers 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
5
:
5
Wonton wrappers
Wonton wrappers
Contains more Calcium +442.6%
Contains more Phosphorus +134.6%
Contains more Potassium +93.9%
Contains less Sodium -10.7%
Contains more Selenium +63.8%
Contains more Iron +45.5%
Contains more Copper +137.1%
Contains more Manganese +140.8%
Equal in Magnesium - 20
Equal in Zinc - 0.71
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Wonton wrappers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 126% 15% 35% 8% 75% 20% 49% 84% 154%
Contains more Calcium +442.6%
Contains more Phosphorus +134.6%
Contains more Potassium +93.9%
Contains less Sodium -10.7%
Contains more Selenium +63.8%
Contains more Iron +45.5%
Contains more Copper +137.1%
Contains more Manganese +140.8%
Equal in Magnesium - 20
Equal in Zinc - 0.71

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
5
:
4
Wonton wrappers
Wonton wrappers
Contains more Vitamin A +1528.6%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1840%
Contains more Vitamin B6 +86.7%
Contains more Vitamin B12 +1150%
Contains more Vitamin B1 +97.3%
Contains more Vitamin B3 +161.6%
Contains more Folate +87%
Equal in Vitamin B2 - 0.378
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%
Wonton wrappers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 0% 130% 88% 102% 2% 7% 65% 3% 0%
Contains more Vitamin A +1528.6%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +1840%
Contains more Vitamin B6 +86.7%
Contains more Vitamin B12 +1150%
Contains more Vitamin B1 +97.3%
Contains more Vitamin B3 +161.6%
Contains more Folate +87%
Equal in Vitamin B2 - 0.378

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
:
2
Wonton wrappers
Wonton wrappers
Contains more Fats +840%
Contains more Water +45.8%
Contains more Other +55%
Contains more Protein +24.1%
Contains more Carbs +76%
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
Wonton wrappers
10% 58% 29% 2%
Protein: 9.8 g
Fats: 1.5 g
Carbs: 57.9 g
Water: 28.8 g
Other: 2 g
Contains more Fats +840%
Contains more Water +45.8%
Contains more Other +55%
Contains more Protein +24.1%
Contains more Carbs +76%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Wonton wrappers
Wonton wrappers
Contains more Monounsaturated Fat +1705.6%
Contains more Polyunsaturated fat +1012.3%
Contains less Saturated Fat -90.8%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Wonton wrappers
25% 18% 57%
Saturated Fat: 0.263 g
Monounsaturated Fat: 0.195 g
Polyunsaturated fat: 0.61 g
Contains more Monounsaturated Fat +1705.6%
Contains more Polyunsaturated fat +1012.3%
Contains less Saturated Fat -90.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Wonton wrappers Opinion
Net carbs 32.9g 56.1g Wonton wrappers
Protein 7.9g 9.8g Wonton wrappers
Fats 14.1g 1.5g Waffle
Carbs 32.9g 57.9g Wonton wrappers
Calories 291kcal 291kcal
Fiber 1.8g Wonton wrappers
Calcium 255mg 47mg Waffle
Iron 2.31mg 3.36mg Wonton wrappers
Magnesium 19mg 20mg Wonton wrappers
Phosphorus 190mg 81mg Waffle
Potassium 159mg 82mg Waffle
Sodium 511mg 572mg Waffle
Zinc 0.68mg 0.71mg Wonton wrappers
Copper 0.062mg 0.147mg Wonton wrappers
Manganese 0.265mg 0.638mg Wonton wrappers
Selenium 46.2µg 28.2µg Waffle
Vitamin A 228IU 14IU Waffle
Vitamin A RAE 65µg 4µg Waffle
Vitamin C 0.4mg 0mg Waffle
Vitamin B1 0.263mg 0.519mg Wonton wrappers
Vitamin B2 0.347mg 0.378mg Wonton wrappers
Vitamin B3 2.073mg 5.424mg Wonton wrappers
Vitamin B5 0.485mg 0.025mg Waffle
Vitamin B6 0.056mg 0.03mg Waffle
Folate 46µg 86µg Wonton wrappers
Vitamin B12 0.25µg 0.02µg Waffle
Tryptophan 0.099mg 0.114mg Wonton wrappers
Threonine 0.289mg 0.268mg Waffle
Isoleucine 0.362mg 0.369mg Wonton wrappers
Leucine 0.63mg 0.684mg Wonton wrappers
Lysine 0.384mg 0.204mg Waffle
Methionine 0.179mg 0.176mg Waffle
Phenylalanine 0.395mg 0.486mg Wonton wrappers
Valine 0.409mg 0.417mg Wonton wrappers
Histidine 0.187mg 0.209mg Wonton wrappers
Cholesterol 69mg 9mg Wonton wrappers
Saturated Fat 2.866g 0.263g Wonton wrappers
Omega-3 - DHA 0.006g 0.001g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 0.195g Waffle
Polyunsaturated fat 6.785g 0.61g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Wonton wrappers
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
33%
Wonton wrappers
Minerals Daily Need Coverage Score
66%
Waffle
58%
Wonton wrappers

Comparison summary

Which food is lower in Cholesterol?
Wonton wrappers
Wonton wrappers is lower in Cholesterol (difference - 60mg)
Which food is lower in Saturated Fat?
Wonton wrappers
Wonton wrappers is lower in Saturated Fat (difference - 2.603g)
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Waffle
Waffle is lower in glycemic index (difference - 5)
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.
Which food is richer in vitamins?
?
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. Wonton wrappers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172802/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.