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  6. Orange juice vs. Waffle

Orange juice vs. Waffle — In-Depth Nutrition Comparison

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Summary of differences between orange juice and waffle

  • Orange juice has more vitamin C; however, waffle is higher in selenium, iron, phosphorus, calcium, vitamin B2, and vitamin B1.
  • Waffle covers your daily need for selenium, 84% more than orange juice.
  • Orange juice has 125 times more vitamin C than waffle. While orange juice has 50mg of vitamin C, waffle has only 0.4mg.
  • Orange juice has less saturated fat.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Orange juice, raw and Waffles, plain, prepared from recipe.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 +25.8%
Contains less SodiumSodium -99.8%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +2218.2%
Contains more IronIron +1055%
Contains more CopperCopper +40.9%
Contains more ZincZinc +1260%
Contains more PhosphorusPhosphorus +1017.6%
Contains more ManganeseManganese +1792.9%
Contains more SeleniumSelenium +46100%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 CVitamin C +12400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin B1Vitamin B1 +192.2%
Contains more Vitamin B2Vitamin B2 +1056.7%
Contains more Vitamin B3Vitamin B3 +418.3%
Contains more Vitamin B5Vitamin B5 +155.3%
Contains more Vitamin B6Vitamin B6 +40%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +53.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Orange juice Waffle DV% diff.
Selenium 0.1µg 46.2µg 84%
Vitamin C 50mg 0.4mg 55%
Polyunsaturated fat 0.04g 6.785g 45%
Iron 0.2mg 2.31mg 26%
Phosphorus 17mg 190mg 25%
Vitamin B2 0.03mg 0.347mg 24%
Calcium 11mg 255mg 24%
Cholesterol 0mg 69mg 23%
Sodium 1mg 511mg 22%
Fats 0.2g 14.1g 21%
Protein 0.7g 7.9g 14%
Vitamin B1 0.09mg 0.263mg 14%
Saturated fat 0.024g 2.866g 13%
Calories 45kcal 291kcal 12%
Manganese 0.014mg 0.265mg 11%
Vitamin B12 0µg 0.25µg 10%
Vitamin B3 0.4mg 2.073mg 10%
Monounsaturated fat 0.036g 3.521g 9%
Carbs 10.4g 32.9g 8%
Zinc 0.05mg 0.68mg 6%
Vitamin A 10µg 65µg 6%
Vitamin B5 0.19mg 0.485mg 6%
Folate 30µg 46µg 4%
Copper 0.044mg 0.062mg 2%
Magnesium 11mg 19mg 2%
Choline 6.2mg 1%
Vitamin B6 0.04mg 0.056mg 1%
Potassium 200mg 159mg 1%
Fiber 0.2g 1%
Net carbs 10.2g 32.9g N/A
Sugar 8.4g N/A
Vitamin E 0.04mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.002mg 0.099mg 0%
Threonine 0.008mg 0.289mg 0%
Isoleucine 0.008mg 0.362mg 0%
Leucine 0.013mg 0.63mg 0%
Lysine 0.009mg 0.384mg 0%
Methionine 0.003mg 0.179mg 0%
Phenylalanine 0.009mg 0.395mg 0%
Valine 0.011mg 0.409mg 0%
Histidine 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +110.2%
Contains more ProteinProtein +1028.6%
Contains more FatsFats +6950%
Contains more CarbsCarbs +216.3%
Contains more OtherOther +675%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 -99.2%
Contains more Mono. FatMonounsaturated fat +9680.6%
Contains more Poly. FatPolyunsaturated fat +16862.5%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.