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  6. Mashed potato vs. Waffle

Mashed potato vs. Waffle — In-Depth Nutrition Comparison

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What are the main differences between mashed potato and waffle?

  • Waffle has more selenium, vitamin B2, iron, calcium, vitamin B1, phosphorus, and folate than mashed potato.
  • Waffle's daily need coverage for selenium is 83% higher.
  • Mashed potato has a higher glycemic index (87) than waffle (76).

We used Fast foods, potato, mashed and Waffles, plain, prepared from recipe types in this comparison.

Infographic

Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Waffle
Waffle
8
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 PotassiumPotassium +79.9%
Contains less SodiumSodium -40.1%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +1316.7%
Contains more IronIron +645.2%
Contains more CopperCopper +77.1%
Contains more ZincZinc +209.1%
Contains more PhosphorusPhosphorus +222%
Contains more ManganeseManganese +170.4%
Contains more SeleniumSelenium +5675%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Waffle
Waffle
8
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 B6Vitamin B6 +114.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +51.2%
Contains more Vitamin B1Vitamin B1 +1653.3%
Contains more Vitamin B2Vitamin B2 +2213.3%
Contains more Vitamin B3Vitamin B3 +91.9%
Contains more Vitamin B12Vitamin B12 +257.1%
Contains more FolateFolate +411.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Mashed potato Waffle DV% diff.
Selenium 0.8µg 46.2µg 83%
Polyunsaturated fat 1.342g 6.785g 36%
Vitamin B2 0.015mg 0.347mg 26%
Iron 0.31mg 2.31mg 25%
Calcium 18mg 255mg 24%
Cholesterol 0mg 69mg 23%
Vitamin B1 0.015mg 0.263mg 21%
Phosphorus 59mg 190mg 19%
Fats 2.82g 14.1g 17%
Protein 1.65g 7.9g 13%
Calories 89kcal 291kcal 10%
Saturated fat 0.577g 2.866g 10%
Vitamin B5 0.485mg 10%
Folate 9µg 46µg 9%
Sodium 306mg 511mg 9%
Vitamin B12 0.07µg 0.25µg 8%
Monounsaturated fat 0.72g 3.521g 7%
Manganese 0.098mg 0.265mg 7%
Vitamin B3 1.08mg 2.073mg 6%
Carbs 14.65g 32.9g 6%
Vitamin B6 0.12mg 0.056mg 5%
Starch 12.1g 5%
Fiber 1.3g 5%
Vitamin K 5.9µg 5%
Potassium 286mg 159mg 4%
Zinc 0.22mg 0.68mg 4%
Copper 0.035mg 0.062mg 3%
Vitamin E 0.42mg 3%
Vitamin A 43µg 65µg 2%
Choline 13.4mg 2%
Magnesium 15mg 19mg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 13.35g 32.9g N/A
Sugar 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 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 WaterWater +89.6%
Contains more ProteinProtein +378.8%
Contains more FatsFats +400%
Contains more CarbsCarbs +124.6%
Contains more OtherOther +146%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 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 -79.9%
Contains more Mono. FatMonounsaturated fat +389%
Contains more Poly. FatPolyunsaturated fat +405.6%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.