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Sea bass vs. Waffle — In-Depth Nutrition Comparison

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A recap on the differences between sea bass and waffle

  • Sea bass is higher in vitamin B12 and vitamin B6, yet waffle is higher in vitamin B2, calcium, iron, vitamin B1, and manganese.
  • Sea bass covers your daily vitamin B12 needs 173% more than waffle.
  • Sea bass contains 6 times more vitamin B6 than waffle. While sea bass contains 0.346mg of vitamin B6, waffle contains only 0.056mg.
  • The amount of cholesterol in waffle is lower.
  • The glycemic index of sea bass is lower.

Food varieties used in this article are Fish, bass, striped, cooked, dry heat and Waffles, plain, prepared from recipe.

Infographic

Sea bass 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 36% 5.7% 29% 41% 13% 14% 109% 11% 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 +168.4%
Contains more PotassiumPotassium +106.3%
Contains more PhosphorusPhosphorus +33.7%
Contains less SodiumSodium -82.8%
Contains more CalciumCalcium +1242.1%
Contains more IronIron +113.9%
Contains more CopperCopper +55%
Contains more ZincZinc +33.3%
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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Waffle
5
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 B3Vitamin B3 +23.4%
Contains more Vitamin B5Vitamin B5 +78.4%
Contains more Vitamin B6Vitamin B6 +517.9%
Contains more Vitamin B12Vitamin B12 +1664%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +109.7%
Contains more Vitamin B1Vitamin B1 +128.7%
Contains more Vitamin B2Vitamin B2 +837.8%
Contains more FolateFolate +360%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Sea bass Waffle DV% diff.
Vitamin B12 4.41µg 0.25µg 173%
Polyunsaturated fat 1.005g 6.785g 39%
Protein 22.73g 7.9g 30%
Vitamin B2 0.037mg 0.347mg 24%
Calcium 19mg 255mg 24%
Vitamin B6 0.346mg 0.056mg 22%
Sodium 88mg 511mg 18%
Fats 2.99g 14.1g 17%
Iron 1.08mg 2.31mg 15%
Vitamin B1 0.115mg 0.263mg 12%
Carbs 0g 32.9g 11%
Cholesterol 103mg 69mg 11%
Manganese 0.019mg 0.265mg 11%
Saturated fat 0.65g 2.866g 10%
Folate 10µg 46µg 9%
Phosphorus 254mg 190mg 9%
Vitamin B5 0.865mg 0.485mg 8%
Calories 124kcal 291kcal 8%
Magnesium 51mg 19mg 8%
Monounsaturated fat 0.846g 3.521g 7%
Potassium 328mg 159mg 5%
Vitamin A 31µg 65µg 4%
Vitamin B3 2.558mg 2.073mg 3%
Zinc 0.51mg 0.68mg 2%
Copper 0.04mg 0.062mg 2%
Selenium 46.8µg 46.2µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 32.9g N/A
Tryptophan 0.255mg 0.099mg 0%
Threonine 0.997mg 0.289mg 0%
Isoleucine 1.047mg 0.362mg 0%
Leucine 1.848mg 0.63mg 0%
Lysine 2.088mg 0.384mg 0%
Methionine 0.673mg 0.179mg 0%
Phenylalanine 0.887mg 0.395mg 0%
Valine 1.171mg 0.409mg 0%
Histidine 0.669mg 0.187mg 0%
Omega-3 - EPA 0.217g 0.001g N/A
Omega-3 - DHA 0.75g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 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 +187.7%
Contains more WaterWater +74.7%
Contains more FatsFats +371.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +237%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 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 less Sat. FatSaturated fat -77.3%
Contains more Mono. FatMonounsaturated fat +316.2%
Contains more Poly. FatPolyunsaturated fat +575.1%

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.