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Baked beans vs. Waffle — In-Depth Nutrition Comparison

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Important differences between baked beans and waffle

  • Baked beans have more copper; however, waffle has more selenium, vitamin B2, calcium, phosphorus, vitamin B1, vitamin B12, vitamin B3, and vitamin B5.
  • Waffle's daily need coverage for selenium is 74% more.
  • Baked beans have 3 times more copper than waffle. Baked beans have 0.159mg of copper, while waffle has 0.062mg.
  • Baked beans are lower in cholesterol.
  • Waffle has a higher glycemic index than baked beans.

The food varieties used in the comparison are Beans, baked, home prepared and Waffles, plain, prepared from recipe.

Infographic

Baked beans vs Waffle infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 18% 32% 75% 53% 20% 47% 55% 33% 31%
Waffle
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 77% 14% 87% 21% 19% 81% 67% 35% 252%
Contains more MagnesiumMagnesium +126.3%
Contains more PotassiumPotassium +125.2%
Contains more CopperCopper +156.5%
Contains less SodiumSodium -17.4%
Contains more CalciumCalcium +318%
Contains more IronIron +16.1%
Contains more PhosphorusPhosphorus +74.3%
Contains more SeleniumSelenium +710.5%
~equal in Zinc ~0.68mg
~equal in Manganese ~0.265mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3.7% 0% 0% 0% 34% 11% 7.7% 9.3% 21% 0% 0% 36% 0%
Waffle
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin CVitamin C +175%
Contains more Vitamin B6Vitamin B6 +60.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +93.4%
Contains more Vitamin B2Vitamin B2 +608.2%
Contains more Vitamin B3Vitamin B3 +408.1%
Contains more Vitamin B5Vitamin B5 +212.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~46µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 5% 22% 65% 3%
Protein: 5.54 g
Fats: 5.15 g
Carbs: 21.63 g
Water: 65.17 g
Other: 2.51 g
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more WaterWater +55.2%
Contains more ProteinProtein +42.6%
Contains more FatsFats +173.8%
Contains more CarbsCarbs +52.1%
Contains more OtherOther +23.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
40% 44% 15%
Saturated fat: Sat. Fat 1.948 g
Monounsaturated fat: Mono. Fat 2.133 g
Polyunsaturated fat: Poly. Fat 0.74 g
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
Contains less Sat. FatSaturated fat -32%
Contains more Mono. FatMonounsaturated fat +65.1%
Contains more Poly. FatPolyunsaturated fat +816.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Baked beans Waffle DV% diff.
Selenium 5.7µg 46.2µg 74%
Polyunsaturated fat 0.74g 6.785g 40%
Vitamin B2 0.049mg 0.347mg 23%
Fiber 5.5g 22%
Cholesterol 5mg 69mg 21%
Calcium 61mg 255mg 19%
Fats 5.15g 14.1g 14%
Phosphorus 109mg 190mg 12%
Vitamin B1 0.136mg 0.263mg 11%
Copper 0.159mg 0.062mg 11%
Vitamin B12 0µg 0.25µg 10%
Vitamin B3 0.408mg 2.073mg 10%
Vitamin B5 0.155mg 0.485mg 7%
Vitamin A 0µg 65µg 7%
Calories 155kcal 291kcal 7%
Magnesium 43mg 19mg 6%
Potassium 358mg 159mg 6%
Protein 5.54g 7.9g 5%
Sodium 422mg 511mg 4%
Carbs 21.63g 32.9g 4%
Saturated fat 1.948g 2.866g 4%
Iron 1.99mg 2.31mg 4%
Monounsaturated fat 2.133g 3.521g 3%
Vitamin B6 0.09mg 0.056mg 3%
Folate 48µg 46µg 1%
Vitamin C 1.1mg 0.4mg 1%
Net carbs 16.13g 32.9g N/A
Zinc 0.73mg 0.68mg 0%
Manganese 0.255mg 0.265mg 0%
Tryptophan 0.067mg 0.099mg 0%
Threonine 0.228mg 0.289mg 0%
Isoleucine 0.242mg 0.362mg 0%
Leucine 0.428mg 0.63mg 0%
Lysine 0.379mg 0.384mg 0%
Methionine 0.086mg 0.179mg 0%
Phenylalanine 0.287mg 0.395mg 0%
Valine 0.282mg 0.409mg 0%
Histidine 0.153mg 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Baked beans Waffle
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Baked beans
24%
Waffle
Minerals Daily Need Coverage Score
39%
Baked beans
66%
Waffle

Comparison summary

Which food is cheaper?
Waffle
Waffle is cheaper (difference - $1.8)
Which food is lower in Cholesterol?
Baked beans
Baked beans is lower in Cholesterol (difference - 64mg)
Which food contains less Sodium?
Baked beans
Baked beans contains less Sodium (difference - 89mg)
Which food is lower in Saturated fat?
Baked beans
Baked beans is lower in Saturated fat (difference - 0.918g)
Which food is lower in glycemic index?
Baked beans
Baked beans is lower in glycemic index (difference - 36)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Baked beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173731/nutrients
  2. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.