Oatmeal vs. Waffle — In-Depth Nutrition Comparison
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Significant differences between oatmeal and waffle
- Oatmeal has more iron, vitamin B6, and manganese; however, waffle is richer in selenium, calcium, phosphorus, and vitamin B12.
- Waffle covers your daily selenium needs 75% more than oatmeal.
- Waffle has 5 times less vitamin B6 than oatmeal. Oatmeal has 0.29mg of vitamin B6, while waffle has 0.056mg.
- Oatmeal contains less sodium.
Specific food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Waffles, plain, prepared from recipe.
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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.
| Contains more MagnesiumMagnesium | +36.8% |
| Contains more IronIron | +158% |
| Contains less SodiumSodium | -90.4% |
| Contains more ManganeseManganese | +110.6% |
| Contains more CalciumCalcium | +218.8% |
| Contains more PotassiumPotassium | +160.7% |
| Contains more PhosphorusPhosphorus | +146.8% |
| Contains more SeleniumSelenium | +824% |
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.
| Contains more Vitamin AVitamin A | +100% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +45.9% |
| Contains more Vitamin B6Vitamin B6 | +417.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +61.4% |
| Contains more Vitamin B5Vitamin B5 | +53% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +100.1% |
| Contains more ProteinProtein | +233.3% |
| Contains more FatsFats | +936.8% |
| Contains more CarbsCarbs | +181.9% |
| Contains more OtherOther | +443.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.1% |
| Contains more Mono. FatMonounsaturated fat | +800.5% |
| Contains more Poly. FatPolyunsaturated fat | +1492.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 5µg | 46.2µg | 75% |
| Iron | 5.96mg | 2.31mg | 46% |
| Polyunsaturated fat | 0.426g | 6.785g | 42% |
| Cholesterol | 0mg | 69mg | 23% |
| Fats | 1.36g | 14.1g | 20% |
| Sodium | 49mg | 511mg | 20% |
| Vitamin B6 | 0.29mg | 0.056mg | 18% |
| Calcium | 80mg | 255mg | 18% |
| Phosphorus | 77mg | 190mg | 16% |
| Manganese | 0.558mg | 0.265mg | 13% |
| Saturated fat | 0.226g | 2.866g | 12% |
| Calories | 68kcal | 291kcal | 11% |
| Protein | 2.37g | 7.9g | 11% |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Vitamin B2 | 0.215mg | 0.347mg | 10% |
| Monounsaturated fat | 0.391g | 3.521g | 8% |
| Fiber | 1.7g | 7% | |
| Carbs | 11.67g | 32.9g | 7% |
| Vitamin A | 130µg | 65µg | 7% |
| Vitamin B3 | 3.025mg | 2.073mg | 6% |
| Starch | 10.37g | 4% | |
| Potassium | 61mg | 159mg | 3% |
| Vitamin B5 | 0.317mg | 0.485mg | 3% |
| Magnesium | 26mg | 19mg | 2% |
| Folate | 44µg | 46µg | 1% |
| Zinc | 0.62mg | 0.68mg | 1% |
| Choline | 4.7mg | 1% | |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 9.97g | 32.9g | N/A |
| Sugar | 0.46g | N/A | |
| Copper | 0.066mg | 0.062mg | 0% |
| Vitamin E | 0.07mg | 0% | |
| Vitamin B1 | 0.26mg | 0.263mg | 0% |
| Vitamin K | 0.4µg | 0% | |
| Trans fat | 0.003g | N/A | |
| Tryptophan | 0.04mg | 0.099mg | 0% |
| Threonine | 0.083mg | 0.289mg | 0% |
| Isoleucine | 0.105mg | 0.362mg | 0% |
| Leucine | 0.2mg | 0.63mg | 0% |
| Lysine | 0.135mg | 0.384mg | 0% |
| Methionine | 0.04mg | 0.179mg | 0% |
| Phenylalanine | 0.13mg | 0.395mg | 0% |
| Valine | 0.151mg | 0.409mg | 0% |
| Histidine | 0.057mg | 0.187mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
26%
24%
Minerals Daily Need Coverage Score
45%
66%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Waffle is lower in glycemic index (difference - 3)
Which food is lower in Cholesterol?
Oatmeal is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 462mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 2.64g)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.