Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Waffle

Dried fruit vs. Waffle — In-Depth Nutrition Comparison

Compare

How are dried fruit and waffle different?

  • Dried fruit is higher in vitamin A, copper, and potassium; however, waffle is richer in selenium, vitamin B2, vitamin B1, calcium, and phosphorus.
  • Daily need coverage for selenium for waffle is 80% higher.
  • Dried fruit contains 16 times more vitamin A than waffle. While dried fruit contains 3604IU of vitamin A, waffle contains only 228IU.
  • Dried fruit has less sodium.
  • Dried fruit has a lower glycemic index (31) than waffle (76).

Apricots, dried, sulfured, uncooked and Waffles, plain, prepared from recipe are the varieties used in this article.

Infographic

Dried fruit 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Waffle
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 +68.4%
Contains more PotassiumPotassium +630.8%
Contains more IronIron +15.2%
Contains more CopperCopper +453.2%
Contains less SodiumSodium -98%
Contains more CalciumCalcium +363.6%
Contains more ZincZinc +74.4%
Contains more PhosphorusPhosphorus +167.6%
Contains more ManganeseManganese +12.8%
Contains more SeleniumSelenium +2000%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Waffle
Waffle
4
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 +150%
Contains more Vitamin AVitamin A +176.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +24.9%
Contains more Vitamin B6Vitamin B6 +155.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1653.3%
Contains more Vitamin B2Vitamin B2 +368.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +360%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.485mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Waffle
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 CarbsCarbs +90.4%
Contains more ProteinProtein +133%
Contains more FatsFats +2664.7%
Contains more WaterWater +36%
Contains more OtherOther +20.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Waffle
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 -99.4%
Contains more Mono. FatMonounsaturated fat +4658.1%
Contains more Poly. FatPolyunsaturated fat +9068.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Waffle DV% diff.
Selenium 2.2µg 46.2µg 80%
Polyunsaturated fat 0.074g 6.785g 45%
Copper 0.343mg 0.062mg 31%
Potassium 1162mg 159mg 30%
Fiber 7.3g 29%
Vitamin E 4.33mg 29%
Cholesterol 0mg 69mg 23%
Sodium 10mg 511mg 22%
Vitamin B1 0.015mg 0.263mg 21%
Vitamin B2 0.074mg 0.347mg 21%
Fats 0.51g 14.1g 21%
Calcium 55mg 255mg 20%
Phosphorus 71mg 190mg 17%
Fructose 12.47g 16%
Saturated fat 0.017g 2.866g 13%
Vitamin A 180µg 65µg 13%
Carbs 62.64g 32.9g 10%
Vitamin B12 0µg 0.25µg 10%
Folate 10µg 46µg 9%
Monounsaturated fat 0.074g 3.521g 9%
Protein 3.39g 7.9g 9%
Vitamin B6 0.143mg 0.056mg 7%
Iron 2.66mg 2.31mg 4%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Calories 241kcal 291kcal 3%
Magnesium 32mg 19mg 3%
Zinc 0.39mg 0.68mg 3%
Vitamin B3 2.589mg 2.073mg 3%
Vitamin B5 0.516mg 0.485mg 1%
Vitamin C 1mg 0.4mg 1%
Manganese 0.235mg 0.265mg 1%
Net carbs 55.34g 32.9g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.016mg 0.099mg 0%
Threonine 0.073mg 0.289mg 0%
Isoleucine 0.063mg 0.362mg 0%
Leucine 0.105mg 0.63mg 0%
Lysine 0.083mg 0.384mg 0%
Methionine 0.015mg 0.179mg 0%
Phenylalanine 0.062mg 0.395mg 0%
Valine 0.078mg 0.409mg 0%
Histidine 0.047mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit Waffle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Waffle
Waffle vs Baking powder
Baking powder
Waffle
Waffle vs Baker's yeast
Baker's yeast
Waffle
Waffle vs Yeast
Yeast

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
24%
Dried fruit
24%
Waffle
Minerals Daily Need Coverage Score
44%
Dried fruit
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 53.44g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 501mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 2.849g)
Which food is lower in glycemic index?
Dried fruit
Dried fruit is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Dried fruit
Dried fruit is relatively richer in vitamins
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.