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  6. Mixed nuts vs. Waffle

Mixed nuts vs. Waffle — In-Depth Nutrition Comparison

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The main differences between mixed nuts and waffle

  • Mixed nuts are richer in copper, manganese, magnesium, phosphorus, vitamin B3, zinc, and vitamin B6, yet waffle is richer in selenium.
  • Daily need coverage for copper for mixed nuts is 94% higher.
  • Mixed nuts contain 12 times more magnesium than waffle. Mixed nuts contain 229mg of magnesium, while waffle contains 19mg.
  • Waffle contains less saturated fat.
  • Mixed nuts have a lower glycemic index than waffle.

Food types used in this article are Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Waffles, plain, prepared from recipe.

Infographic

Mixed nuts 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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Waffle
Waffle
2
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 +1105.3%
Contains more PotassiumPotassium +297.5%
Contains more IronIron +13%
Contains more CopperCopper +1362.9%
Contains more ZincZinc +394.1%
Contains more PhosphorusPhosphorus +140%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +669.8%
Contains more CalciumCalcium +117.9%
Contains more SeleniumSelenium +36.3%

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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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 +25%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +271.9%
Contains more Vitamin B5Vitamin B5 +135.1%
Contains more Vitamin B6Vitamin B6 +528.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +39.2%
Contains more Vitamin B2Vitamin B2 +77%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Waffle
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 +153.7%
Contains more FatsFats +282.6%
Contains more CarbsCarbs +56.3%
Contains more WaterWater +1919.2%
~equal in Other ~3.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Waffle
Waffle
1
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 +709.1%
Contains more Poly. FatPolyunsaturated fat +115.4%
Contains less Sat. FatSaturated fat -67.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mixed nuts Waffle
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Mixed nuts Waffle DV% diff.
Copper 0.907mg 0.062mg 94%
Manganese 2.04mg 0.265mg 77%
Monounsaturated fat 28.488g 3.521g 62%
Fats 53.95g 14.1g 61%
Polyunsaturated fat 14.612g 6.785g 52%
Vitamin E 7.82mg 52%
Magnesium 229mg 19mg 50%
Phosphorus 456mg 190mg 38%
Vitamin B3 7.709mg 2.073mg 35%
Fiber 7g 28%
Saturated fat 8.711g 2.866g 27%
Protein 20.04g 7.9g 24%
Zinc 3.36mg 0.68mg 24%
Cholesterol 0mg 69mg 23%
Vitamin B6 0.352mg 0.056mg 23%
Selenium 33.9µg 46.2µg 22%
Sodium 5mg 511mg 22%
Calories 607kcal 291kcal 16%
Calcium 117mg 255mg 14%
Potassium 632mg 159mg 14%
Vitamin B5 1.14mg 0.485mg 13%
Vitamin B2 0.196mg 0.347mg 12%
Vitamin B12 0µg 0.25µg 10%
Folate 83µg 46µg 9%
Choline 52mg 9%
Vitamin A 0µg 65µg 7%
Vitamin B1 0.189mg 0.263mg 6%
Vitamin K 5.7µg 5%
Carbs 21.05g 32.9g 4%
Iron 2.61mg 2.31mg 4%
Starch 4.2g 2%
Vitamin C 0.5mg 0.4mg 0%
Net carbs 14.05g 32.9g N/A
Sugar 4.15g N/A
Trans fat 0.055g N/A
Tryptophan 0.22mg 0.099mg 0%
Threonine 0.703mg 0.289mg 0%
Isoleucine 0.826mg 0.362mg 0%
Leucine 1.656mg 0.63mg 0%
Lysine 0.782mg 0.384mg 0%
Methionine 0.283mg 0.179mg 0%
Phenylalanine 1.182mg 0.395mg 0%
Valine 1.001mg 0.409mg 0%
Histidine 0.572mg 0.187mg 0%
Omega-3 - EPA 0.005g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts Waffle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Mixed nuts
24%
Waffle
Minerals Daily Need Coverage Score
139%
Mixed nuts
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Waffle
Waffle is lower in Saturated fat (difference - 5.845g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $3)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 506mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts
Mixed nuts is relatively richer in vitamins

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.