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  6. Doughnuts vs. Waffle

Doughnuts vs. Waffle — In-Depth Nutrition Comparison

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A recap on differences between Doughnuts and Waffle

  • Doughnuts are higher in Folate, Vitamin B1, Phosphorus, and Vitamin B3, yet Waffle is higher in Selenium, Calcium, Vitamin B12, and Vitamin A RAE.
  • Waffle covers your daily Selenium needs 66% more than Doughnuts.
  • Doughnuts contain 4 times more Saturated Fat than Waffle. While Doughnuts contain 11.105g of Saturated Fat, Waffle contains only 2.866g.

Food varieties used in this article are Doughnuts, cake-type, plain (includes unsugared, old-fashioned) and Waffles, plain, prepared from recipe.

Infographic

Doughnuts vs Waffle 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.
Doughnuts
Doughnuts
5
:
5
Waffle
Waffle
Contains more Phosphorus +36.8%
Contains more Copper +45.2%
Contains more Manganese +25.7%
Contains more Calcium +537.5%
Contains more Magnesium +11.8%
Contains more Potassium +18.7%
Contains more Zinc +36%
Contains more Selenium +357.4%
Equal in Iron - 2.31
Equal in Sodium - 511
Doughnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 95% 13% 112% 12% 63% 14% 30% 44% 56%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Phosphorus +36.8%
Contains more Copper +45.2%
Contains more Manganese +25.7%
Contains more Calcium +537.5%
Contains more Magnesium +11.8%
Contains more Potassium +18.7%
Contains more Zinc +36%
Contains more Selenium +357.4%
Equal in Iron - 2.31
Equal in Sodium - 511

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.
Doughnuts
Doughnuts
6
:
6
Waffle
Waffle
Contains more Vitamin B1 +48.3%
Contains more Vitamin B3 +40.4%
Contains more Folate +100%
Contains more Vitamin A +1528.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.3%
Contains more Vitamin B5 +28.6%
Contains more Vitamin B6 +12%
Contains more Vitamin B12 +316.7%
Doughnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 40% 0% 0% 98% 70% 55% 23% 12% 69% 8% 25%
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%
Contains more Vitamin B1 +48.3%
Contains more Vitamin B3 +40.4%
Contains more Folate +100%
Contains more Vitamin A +1528.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +15.3%
Contains more Vitamin B5 +28.6%
Contains more Vitamin B6 +12%
Contains more Vitamin B12 +316.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Doughnuts
Doughnuts
2
:
3
Waffle
Waffle
Contains more Fats +76.8%
Contains more Carbs +43%
Contains more Protein +48.8%
Contains more Water +101.7%
Contains more Other +64.9%
Doughnuts
5% 25% 47% 21% 2%
Protein: 5.31 g
Fats: 24.93 g
Carbs: 47.06 g
Water: 20.82 g
Other: 1.88 g
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
Contains more Fats +76.8%
Contains more Carbs +43%
Contains more Protein +48.8%
Contains more Water +101.7%
Contains more Other +64.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Doughnuts
Doughnuts
1
:
2
Waffle
Waffle
Contains more Monounsaturated Fat +142.7%
Contains less Saturated Fat -74.2%
Contains more Polyunsaturated fat +73.3%
Doughnuts
47% 36% 17%
Saturated Fat: 11.105 g
Monounsaturated Fat: 8.544 g
Polyunsaturated fat: 3.915 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains more Monounsaturated Fat +142.7%
Contains less Saturated Fat -74.2%
Contains more Polyunsaturated fat +73.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Doughnuts Waffle Opinion
Net carbs 45.36g 32.9g Doughnuts
Protein 5.31g 7.9g Waffle
Fats 24.93g 14.1g Doughnuts
Carbs 47.06g 32.9g Doughnuts
Calories 434kcal 291kcal Doughnuts
Starch 25.91g Doughnuts
Sugar 18.15g Waffle
Fiber 1.7g Doughnuts
Calcium 40mg 255mg Waffle
Iron 2.53mg 2.31mg Doughnuts
Magnesium 17mg 19mg Waffle
Phosphorus 260mg 190mg Doughnuts
Potassium 134mg 159mg Waffle
Sodium 477mg 511mg Doughnuts
Zinc 0.5mg 0.68mg Waffle
Copper 0.09mg 0.062mg Doughnuts
Manganese 0.333mg 0.265mg Doughnuts
Selenium 10.1µg 46.2µg Waffle
Vitamin A 14IU 228IU Waffle
Vitamin A RAE 4µg 65µg Waffle
Vitamin E 1.99mg Doughnuts
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.39mg 0.263mg Doughnuts
Vitamin B2 0.301mg 0.347mg Waffle
Vitamin B3 2.91mg 2.073mg Doughnuts
Vitamin B5 0.377mg 0.485mg Waffle
Vitamin B6 0.05mg 0.056mg Waffle
Folate 92µg 46µg Doughnuts
Vitamin B12 0.06µg 0.25µg Waffle
Vitamin K 9.8µg Doughnuts
Tryptophan 0.099mg Waffle
Threonine 0.289mg Waffle
Isoleucine 0.362mg Waffle
Leucine 0.63mg Waffle
Lysine 0.384mg Waffle
Methionine 0.179mg Waffle
Phenylalanine 0.395mg Waffle
Valine 0.409mg Waffle
Histidine 0.187mg Waffle
Cholesterol 10mg 69mg Doughnuts
Saturated Fat 11.105g 2.866g Waffle
Omega-3 - DHA 0.001g 0.006g Waffle
Omega-3 - EPA 0g 0.001g Waffle
Monounsaturated Fat 8.544g 3.521g Doughnuts
Polyunsaturated fat 3.915g 6.785g Waffle
Omega-6 - Eicosadienoic acid 0.006g Doughnuts
Omega-6 - Linoleic acid 3.573g Doughnuts
Omega-6 - Gamma-linoleic acid 0.017g Doughnuts
Omega-3 - ALA 0.239g Doughnuts
Omega-3 - Eicosatrienoic acid 0.001g Doughnuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Doughnuts Waffle
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
33%
Doughnuts
26%
Waffle
Minerals Daily Need Coverage Score
45%
Doughnuts
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 18.15g)
Which food is lower in Saturated Fat?
Waffle
Waffle is lower in Saturated Fat (difference - 8.239g)
Which food contains less Sodium?
Doughnuts
Doughnuts contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Doughnuts
Doughnuts is lower in Cholesterol (difference - 59mg)
Which food is lower in glycemic index?
Doughnuts
Doughnuts is lower in glycemic index (difference - 1)
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. Doughnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174990/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.