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Fast food vs. Waffle — In-Depth Nutrition Comparison

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The main differences between fast food and waffle

  • Fast food is richer in vitamin B12, vitamin B3, zinc, vitamin B6, iron, and folate, yet waffle is richer in selenium and calcium.
  • Daily need coverage for selenium for waffle is 47% higher.
  • Fast food contains 4 times more vitamin B6 than waffle. Fast food contains 0.212mg of vitamin B6, while waffle contains 0.056mg.
  • Waffle contains less saturated fat.

Food types used in this article are Fast foods, hamburger; single, regular patty; plain and Waffles, plain, prepared from recipe.

Infographic

Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Waffle
Waffle
3
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 +42.1%
Contains more PotassiumPotassium +23.9%
Contains more IronIron +32.5%
Contains more CopperCopper +95.2%
Contains more ZincZinc +270.6%
Contains less SodiumSodium -35.2%
Contains more ManganeseManganese +34.7%
Contains more CalciumCalcium +311.3%
Contains more PhosphorusPhosphorus +41.8%
Contains more SeleniumSelenium +127.6%

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 0% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Waffle
Waffle
2
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B3Vitamin B3 +171%
Contains more Vitamin B6Vitamin B6 +278.6%
Contains more Vitamin B12Vitamin B12 +256%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +73.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +622.2%
~equal in Vitamin B2 ~0.347mg
~equal in Vitamin B5 ~0.485mg

All nutrients comparison - raw data values

Nutrient Fast food Waffle DV% diff.
Selenium 20.3µg 46.2µg 47%
Polyunsaturated fat 1.68g 6.785g 34%
Vitamin B12 0.89µg 0.25µg 27%
Vitamin B3 5.617mg 2.073mg 22%
Calcium 62mg 255mg 19%
Zinc 2.52mg 0.68mg 17%
Protein 16.52g 7.9g 17%
Cholesterol 33mg 69mg 12%
Vitamin B6 0.212mg 0.056mg 12%
Iron 3.06mg 2.31mg 9%
Folate 80µg 46µg 9%
Starch 22.87g 9%
Phosphorus 134mg 190mg 8%
Sodium 331mg 511mg 8%
Saturated fat 4.493g 2.866g 7%
Fiber 1.7g 7%
Copper 0.121mg 0.062mg 7%
Choline 34.4mg 6%
Vitamin A 9µg 65µg 6%
Vitamin B1 0.317mg 0.263mg 5%
Manganese 0.357mg 0.265mg 4%
Vitamin K 4.9µg 4%
Vitamin E 0.38mg 3%
Monounsaturated fat 4.835g 3.521g 3%
Fructose 2.27g 3%
Fats 12.01g 14.1g 3%
Magnesium 27mg 19mg 2%
Vitamin D 0.1µg 1%
Potassium 197mg 159mg 1%
Vitamin B2 0.363mg 0.347mg 1%
Vitamin B5 0.53mg 0.485mg 1%
Calories 297kcal 291kcal 0%
Vitamin C 0mg 0.4mg 0%
Carbs 31.5g 32.9g 0%
Net carbs 29.8g 32.9g N/A
Vitamin D 2IU 0%
Sugar 4.88g N/A
Trans fat 0.514g N/A
Tryptophan 0.144mg 0.099mg 0%
Threonine 0.46mg 0.289mg 0%
Isoleucine 0.642mg 0.362mg 0%
Leucine 1.13mg 0.63mg 0%
Lysine 0.785mg 0.384mg 0%
Methionine 0.306mg 0.179mg 0%
Phenylalanine 0.67mg 0.395mg 0%
Valine 0.728mg 0.409mg 0%
Histidine 0.402mg 0.187mg 0%
Omega-3 - EPA 0.005g 0.001g N/A
Omega-3 - DHA 0.001g 0.006g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0.009g 0g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 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 ProteinProtein +109.1%
Contains more FatsFats +17.4%
Contains more OtherOther +103.9%
~equal in Carbs ~32.9g
~equal in Water ~42g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 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 more Mono. FatMonounsaturated fat +37.3%
Contains less Sat. FatSaturated fat -36.2%
Contains more Poly. FatPolyunsaturated fat +303.9%

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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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.