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Naan vs. Waffle — In-Depth Nutrition Comparison

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The main differences between naan and waffle

  • Naan is richer in manganese, magnesium, copper, and vitamin B3, yet waffle is richer in selenium, calcium, vitamin B2, vitamin B12, and folate.
  • Daily need coverage for selenium for waffle is 63% higher.
  • Naan contains 5 times more manganese than waffle. Naan contains 1.4mg of manganese, while waffle contains 0.265mg.
  • Naan contains less cholesterol.

Food types used in this article are Bread, naan, whole wheat, commercially prepared, refrigerated and Waffles, plain, prepared from recipe.

Infographic

Naan 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.
Naan
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 18% 16% 65% 53% 34% 81% 61% 183% 62%
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 +257.9%
Contains more PotassiumPotassium +16.4%
Contains more CopperCopper +154.8%
Contains more ZincZinc +82.4%
Contains more ManganeseManganese +428.3%
Contains more CalciumCalcium +332.2%
Contains more IronIron +33.5%
Contains more SeleniumSelenium +305.3%
~equal in Phosphorus ~190mg
~equal in Sodium ~511mg

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.
Naan
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 0% 0.67% 26% 0% 44% 42% 67% 0% 30% 0% 8.3% 12% 5.5%
Waffle
7
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 B3Vitamin B3 +72.7%
Contains more Vitamin B6Vitamin B6 +128.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3150%
Contains more Vitamin B1Vitamin B1 +49.4%
Contains more Vitamin B2Vitamin B2 +92.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +187.5%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Naan Waffle DV% diff.
Selenium 11.4µg 46.2µg 63%
Manganese 1.4mg 0.265mg 49%
Polyunsaturated fat 1.258g 6.785g 37%
Cholesterol 1mg 69mg 23%
Calcium 59mg 255mg 20%
Fiber 4.8g 19%
Starch 36g 15%
Vitamin B2 0.18mg 0.347mg 13%
Magnesium 68mg 19mg 12%
Copper 0.158mg 0.062mg 11%
Fats 6.7g 14.1g 11%
Vitamin B5 0.485mg 10%
Vitamin B12 0µg 0.25µg 10%
Vitamin B3 3.58mg 2.073mg 9%
Vitamin E 1.32mg 9%
Folate 16µg 46µg 8%
Vitamin B1 0.176mg 0.263mg 7%
Vitamin A 2µg 65µg 7%
Iron 1.73mg 2.31mg 7%
Vitamin B6 0.128mg 0.056mg 6%
Protein 10.2g 7.9g 5%
Zinc 1.24mg 0.68mg 5%
Monounsaturated fat 1.946g 3.521g 4%
Carbs 46.21g 32.9g 4%
Vitamin K 3.3µg 3%
Sodium 467mg 511mg 2%
Choline 10.1mg 2%
Potassium 185mg 159mg 1%
Fructose 0.8g 1%
Calories 286kcal 291kcal 0%
Vitamin C 0mg 0.4mg 0%
Net carbs 41.41g 32.9g N/A
Sugar 3.4g N/A
Phosphorus 188mg 190mg 0%
Saturated fat 2.907g 2.866g 0%
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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Naan
2
10% 7% 46% 35% 2%
Protein: 10.2 g
Fats: 6.7 g
Carbs: 46.21 g
Water: 34.9 g
Other: 1.99 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 +29.1%
Contains more CarbsCarbs +40.5%
Contains more FatsFats +110.4%
Contains more WaterWater +20.3%
Contains more OtherOther +55.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Naan
0
48% 32% 21%
Saturated fat: Sat. Fat 2.907 g
Monounsaturated fat: Mono. Fat 1.946 g
Polyunsaturated fat: Poly. Fat 1.258 g
Waffle
3
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 +80.9%
Contains more Poly. FatPolyunsaturated fat +439.3%
~equal in Saturated fat ~2.866g

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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. Naan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174077/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.