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  6. Navajo frybread vs. Waffle

Navajo frybread vs. Waffle — In-Depth Nutrition Comparison

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How are navajo frybread and waffle different?

  • Navajo frybread is higher in iron, folate, vitamin B3, and vitamin B1; however, waffle is richer in selenium, calcium, vitamin B12, vitamin B2, and phosphorus.
  • Daily need coverage for selenium for waffle is 50% higher.
  • Navajo frybread contains 3 times more folate than waffle. While navajo frybread contains 122µg of folate, waffle contains only 46µg.
  • Navajo frybread has less cholesterol.

Frybread, made with lard (Navajo) and Waffles, plain, prepared from recipe are the varieties used in this article.

Infographic

Navajo frybread 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 13% 17% 6.8% 152% 30% 9.5% 53% 43% 39% 101%
Waffle
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 IronIron +74.9%
Contains more CopperCopper +46.8%
Contains less SodiumSodium -35.6%
Contains more ManganeseManganese +12.1%
Contains more CalciumCalcium +347.4%
Contains more PotassiumPotassium +106.5%
Contains more ZincZinc +94.3%
Contains more PhosphorusPhosphorus +54.5%
Contains more SeleniumSelenium +148.4%
~equal in Magnesium ~19mg

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% 0% 0% 0% 108% 50% 86% 9.8% 8.8% 0% 2% 92% 0%
Waffle
Waffle
6
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 B1Vitamin B1 +63.5%
Contains more Vitamin B3Vitamin B3 +122%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +165.2%
Contains more Vitamin B2Vitamin B2 +59.9%
Contains more Vitamin B5Vitamin B5 +195.7%
Contains more Vitamin B6Vitamin B6 +47.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Navajo frybread Waffle DV% diff.
Selenium 18.6µg 46.2µg 50%
Polyunsaturated fat 1.055g 6.785g 38%
Iron 4.04mg 2.31mg 22%
Cholesterol 7mg 69mg 21%
Calcium 57mg 255mg 20%
Folate 122µg 46µg 19%
Starch 42.85g 18%
Vitamin B3 4.603mg 2.073mg 16%
Vitamin B1 0.43mg 0.263mg 14%
Vitamin B2 0.217mg 0.347mg 10%
Vitamin B12 0µg 0.25µg 10%
Phosphorus 123mg 190mg 10%
Saturated fat 4.621g 2.866g 8%
Sodium 329mg 511mg 8%
Vitamin A 65µg 7%
Vitamin B5 0.164mg 0.485mg 6%
Carbs 48.26g 32.9g 5%
Copper 0.091mg 0.062mg 3%
Zinc 0.35mg 0.68mg 3%
Fats 12.22g 14.1g 3%
Monounsaturated fat 4.411g 3.521g 2%
Calories 330kcal 291kcal 2%
Protein 6.69g 7.9g 2%
Potassium 77mg 159mg 2%
Manganese 0.297mg 0.265mg 1%
Vitamin B6 0.038mg 0.056mg 1%
Vitamin K 0.8µg 1%
Vitamin C 0.4mg 0%
Net carbs 48.26g 32.9g N/A
Magnesium 18mg 19mg 0%
Sugar 2.03g 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%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.051g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 12% 48% 32%
Protein: 6.69 g
Fats: 12.22 g
Carbs: 48.26 g
Water: 31.57 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 CarbsCarbs +46.7%
Contains more ProteinProtein +18.1%
Contains more FatsFats +15.4%
Contains more WaterWater +33%
Contains more OtherOther +146%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 44% 10%
Saturated fat: Sat. Fat 4.621 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 1.055 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 more Mono. FatMonounsaturated fat +25.3%
Contains less Sat. FatSaturated fat -38%
Contains more Poly. FatPolyunsaturated fat +543.1%

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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. Navajo frybread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167635/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.