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Pan dulce vs. Waffle — In-Depth Nutrition Comparison

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Important differences between pan dulce and waffle

  • Pan dulce has more folate, vitamin B1, vitamin B3, and manganese; however, waffle has more selenium, calcium, phosphorus, and vitamin B2.
  • Waffle's daily need coverage for selenium is 36% more.
  • Pan dulce has 2 times more folate than waffle. Pan dulce has 108µg of folate, while waffle has 46µg.
  • Pan dulce is lower in sodium.
  • Waffle has a higher glycemic index than pan dulce.

The food varieties used in the comparison are Bread, pan dulce, sweet yeast bread and Waffles, plain, prepared from recipe.

Infographic

Pan dulce 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 26% 9.1% 108% 40% 23% 40% 30% 60% 143%
Waffle
4
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 +26.3%
Contains more IronIron +24.2%
Contains more CopperCopper +95.2%
Contains more ZincZinc +23.5%
Contains less SodiumSodium -55.4%
Contains more ManganeseManganese +73.6%
Contains more CalciumCalcium +196.5%
Contains more PotassiumPotassium +54.4%
Contains more PhosphorusPhosphorus +102.1%
Contains more SeleniumSelenium +76.3%

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 4% 1.7% 5.8% 0% 94% 53% 65% 35% 13% 14% 4% 81% 16%
Waffle
3
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 +200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +43.3%
Contains more Vitamin B3Vitamin B3 +67.1%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +134.8%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B12Vitamin B12 +127.3%
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.056mg

All nutrients comparison - raw data values

Nutrient Pan dulce Waffle DV% diff.
Selenium 26.2µg 46.2µg 36%
Polyunsaturated fat 1.53g 6.785g 35%
Calcium 86mg 255mg 17%
Starch 37.8g 16%
Folate 108µg 46µg 16%
Phosphorus 94mg 190mg 14%
Cholesterol 30mg 69mg 13%
Sodium 228mg 511mg 12%
Vitamin B1 0.377mg 0.263mg 10%
Vitamin B3 3.463mg 2.073mg 9%
Vitamin B2 0.23mg 0.347mg 9%
Fiber 2.3g 9%
Carbs 56.38g 32.9g 8%
Manganese 0.46mg 0.265mg 8%
Vitamin A 5µg 65µg 7%
Iron 2.87mg 2.31mg 7%
Copper 0.121mg 0.062mg 7%
Vitamin B12 0.11µg 0.25µg 6%
Choline 29.1mg 5%
Fructose 4.05g 5%
Calories 367kcal 291kcal 4%
Fats 11.58g 14.1g 4%
Saturated fat 2.183g 2.866g 3%
Protein 9.42g 7.9g 3%
Vitamin E 0.29mg 2%
Potassium 103mg 159mg 2%
Vitamin B5 0.59mg 0.485mg 2%
Vitamin C 1.2mg 0.4mg 1%
Magnesium 24mg 19mg 1%
Zinc 0.84mg 0.68mg 1%
Vitamin K 1.6µg 1%
Net carbs 54.08g 32.9g N/A
Sugar 12.5g N/A
Vitamin B6 0.057mg 0.056mg 0%
Trans fat 1.103g N/A
Monounsaturated fat 3.499g 3.521g 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
Omega-3 - ALA 0.066g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 1.21g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 12% 56% 22%
Protein: 9.42 g
Fats: 11.58 g
Carbs: 56.38 g
Water: 21.54 g
Other: 1.08 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 +19.2%
Contains more CarbsCarbs +71.4%
Contains more FatsFats +21.8%
Contains more WaterWater +95%
Contains more OtherOther +187%

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 49% 21%
Saturated fat: Sat. Fat 2.183 g
Monounsaturated fat: Mono. Fat 3.499 g
Polyunsaturated fat: Poly. Fat 1.53 g
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 -23.8%
Contains more Poly. FatPolyunsaturated fat +343.5%
~equal in Monounsaturated fat ~3.521g

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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. Pan dulce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167935/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.