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

Salmon raw vs. Waffle — In-Depth Nutrition Comparison

Compare

Summary of differences between salmon raw and waffle

  • Salmon raw has more vitamin B12, vitamin B6, vitamin B3, vitamin B5, and copper; however, waffle is higher in calcium, iron, selenium, and manganese.
  • Salmon raw covers your daily need for vitamin B12, 122% more than waffle.
  • Salmon raw has 15 times more vitamin B6 than waffle. While salmon raw has 0.818mg of vitamin B6, waffle has only 0.056mg.
  • Salmon raw has less sodium.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Waffles, plain, prepared from recipe.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Waffle
Waffle
4
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 +52.6%
Contains more PotassiumPotassium +208.2%
Contains more CopperCopper +303.2%
Contains less SodiumSodium -91.4%
Contains more CalciumCalcium +2025%
Contains more IronIron +188.8%
Contains more ManganeseManganese +1556.3%
Contains more SeleniumSelenium +26.6%
~equal in Zinc ~0.68mg
~equal in Phosphorus ~190mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
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 B3Vitamin B3 +279.2%
Contains more Vitamin B5Vitamin B5 +243.1%
Contains more Vitamin B6Vitamin B6 +1360.7%
Contains more Vitamin B12Vitamin B12 +1172%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +441.7%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more FolateFolate +84%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.347mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Waffle DV% diff.
Vitamin B12 3.18µg 0.25µg 122%
Vitamin B6 0.818mg 0.056mg 59%
Vitamin B3 7.86mg 2.073mg 36%
Polyunsaturated fat 2.539g 6.785g 28%
Calcium 12mg 255mg 24%
Vitamin B5 1.664mg 0.485mg 24%
Protein 19.84g 7.9g 24%
Copper 0.25mg 0.062mg 21%
Sodium 44mg 511mg 20%
Iron 0.8mg 2.31mg 19%
Selenium 36.5µg 46.2µg 18%
Fats 6.34g 14.1g 12%
Manganese 0.016mg 0.265mg 11%
Carbs 0g 32.9g 11%
Potassium 490mg 159mg 10%
Saturated fat 0.981g 2.866g 9%
Calories 142kcal 291kcal 7%
Vitamin A 12µg 65µg 6%
Cholesterol 55mg 69mg 5%
Folate 25µg 46µg 5%
Monounsaturated fat 2.103g 3.521g 4%
Vitamin B1 0.226mg 0.263mg 3%
Vitamin B2 0.38mg 0.347mg 3%
Magnesium 29mg 19mg 2%
Phosphorus 200mg 190mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 0g 32.9g N/A
Zinc 0.64mg 0.68mg 0%
Tryptophan 0.222mg 0.099mg 0%
Threonine 0.87mg 0.289mg 0%
Isoleucine 0.914mg 0.362mg 0%
Leucine 1.613mg 0.63mg 0%
Lysine 1.822mg 0.384mg 0%
Methionine 0.587mg 0.179mg 0%
Phenylalanine 0.775mg 0.395mg 0%
Valine 1.022mg 0.409mg 0%
Histidine 0.584mg 0.187mg 0%
Omega-3 - EPA 0.321g 0.001g N/A
Omega-3 - DHA 1.115g 0.006g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Waffle
Waffle
2
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 +151.1%
Contains more WaterWater +63.1%
Contains more OtherOther +71.6%
Contains more FatsFats +122.4%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 -65.8%
Contains more Mono. FatMonounsaturated fat +67.4%
Contains more Poly. FatPolyunsaturated fat +167.2%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.