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Chinook salmon vs. Waffle — In-Depth Nutrition Comparison

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What are the differences between chinook salmon and waffle?

  • Chinook salmon is higher in vitamin B12, vitamin B3, vitamin B6, phosphorus, and magnesium, yet waffle is higher in calcium, vitamin B1, iron, and vitamin B2.
  • Chinook salmon's daily need coverage for vitamin B12 is 109% more.
  • Chinook salmon has 8 times more vitamin B6 than waffle. While chinook salmon has 0.462mg of vitamin B6, waffle has only 0.056mg.
  • The amount of sodium in chinook salmon is lower.
  • The glycemic index of chinook salmon is lower.

We used Fish, salmon, chinook, cooked, dry heat and Waffles, plain, prepared from recipe types in this article.

Infographic

Chinook salmon 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 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Waffle
5
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 +542.1%
Contains more PotassiumPotassium +217.6%
Contains more PhosphorusPhosphorus +95.3%
Contains less SodiumSodium -88.3%
Contains more CalciumCalcium +810.7%
Contains more IronIron +153.8%
Contains more CopperCopper +17%
Contains more ZincZinc +21.4%
Contains more ManganeseManganese +1294.7%
~equal in Selenium ~46.2µg

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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Waffle
3
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 +925%
Contains more Vitamin AVitamin A +129.2%
Contains more Vitamin B3Vitamin B3 +384.6%
Contains more Vitamin B5Vitamin B5 +78.4%
Contains more Vitamin B6Vitamin B6 +725%
Contains more Vitamin B12Vitamin B12 +1048%
Contains more Vitamin B1Vitamin B1 +497.7%
Contains more Vitamin B2Vitamin B2 +125.3%
Contains more FolateFolate +31.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Waffle
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
Contains more ProteinProtein +225.6%
Contains more WaterWater +56.2%
Contains more CarbsCarbs +∞%
~equal in Fats ~14.1g
~equal in Other ~3.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 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 more Mono. FatMonounsaturated fat +63.1%
Contains less Sat. FatSaturated fat -10.8%
Contains more Poly. FatPolyunsaturated fat +154.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinook salmon Waffle
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 Chinook salmon Waffle DV% diff.
Vitamin B12 2.87µg 0.25µg 109%
Vitamin B3 10.045mg 2.073mg 50%
Protein 25.72g 7.9g 36%
Vitamin B6 0.462mg 0.056mg 31%
Polyunsaturated fat 2.662g 6.785g 27%
Phosphorus 371mg 190mg 26%
Magnesium 122mg 19mg 25%
Calcium 28mg 255mg 23%
Sodium 60mg 511mg 20%
Vitamin B1 0.044mg 0.263mg 18%
Iron 0.91mg 2.31mg 18%
Vitamin B2 0.154mg 0.347mg 15%
Manganese 0.019mg 0.265mg 11%
Carbs 0g 32.9g 11%
Potassium 505mg 159mg 10%
Vitamin A 149µg 65µg 9%
Vitamin B5 0.865mg 0.485mg 8%
Monounsaturated fat 5.742g 3.521g 6%
Cholesterol 85mg 69mg 5%
Vitamin C 4.1mg 0.4mg 4%
Folate 35µg 46µg 3%
Calories 231kcal 291kcal 3%
Saturated fat 3.214g 2.866g 2%
Selenium 46.8µg 46.2µg 1%
Zinc 0.56mg 0.68mg 1%
Copper 0.053mg 0.062mg 1%
Fats 13.38g 14.1g 1%
Net carbs 0g 32.9g N/A
Tryptophan 0.288mg 0.099mg 0%
Threonine 1.127mg 0.289mg 0%
Isoleucine 1.185mg 0.362mg 0%
Leucine 2.09mg 0.63mg 0%
Lysine 2.362mg 0.384mg 0%
Methionine 0.761mg 0.179mg 0%
Phenylalanine 1.004mg 0.395mg 0%
Valine 1.325mg 0.409mg 0%
Histidine 0.757mg 0.187mg 0%
Omega-3 - EPA 1.01g 0.001g N/A
Omega-3 - DHA 0.727g 0.006g N/A
Omega-3 - DPA 0.296g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon 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
65%
Chinook salmon
24%
Waffle
Minerals Daily Need Coverage Score
63%
Chinook salmon
66%
Waffle

Comparison summary

Which food is lower in Cholesterol?
Waffle
Waffle is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated fat?
Waffle
Waffle is lower in Saturated fat (difference - 0.348g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $15)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 451mg)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 76)
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.