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  6. Dried fruit vs. Waffle

Dried fruit vs. Waffle — In-Depth Nutrition Comparison

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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

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

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%

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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.