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Pancake vs Waffle - In-Depth Nutrition Comparison

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Significant differences between Pancake and Waffle

  • The amount of Selenium, Iron, Vitamin B1, Vitamin B2, Monounsaturated Fat, and Polyunsaturated fat in Waffle is higher than in Pancake.
  • Waffle covers your daily Selenium needs 57% more than Pancake.
  • Pancake contains less Saturated Fat.

Specific food types used in this comparison are Pancakes, plain, prepared from recipe and Waffles, plain, prepared from recipe.

Infographic

Pancake 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Waffle
Contains less Sodium -14.1%
Contains more Calcium +16.4%
Contains more Iron +28.3%
Contains more Magnesium +18.8%
Contains more Phosphorus +19.5%
Contains more Potassium +20.5%
Contains more Zinc +21.4%
Contains more Copper +26.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 66% 68% 12% 69% 12% 58% 16% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 87% 14% 82% 15% 67% 19% 21%
Contains less Sodium -14.1%
Contains more Calcium +16.4%
Contains more Iron +28.3%
Contains more Magnesium +18.8%
Contains more Phosphorus +19.5%
Contains more Potassium +20.5%
Contains more Zinc +21.4%
Contains more Copper +26.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Waffle
Contains more Vitamin A +16.3%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +23.5%
Contains more Vitamin B3 +32.3%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +21.7%
Contains more Folate +21.1%
Contains more Vitamin B12 +13.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 0% 0% 1% 51% 65% 30% 25% 11% 29% 28% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Contains more Vitamin A +16.3%
Contains more Vitamin C +33.3%
Contains more Vitamin B1 +30.8%
Contains more Vitamin B2 +23.5%
Contains more Vitamin B3 +32.3%
Contains more Vitamin B5 +19.8%
Contains more Vitamin B6 +21.7%
Contains more Folate +21.1%
Contains more Vitamin B12 +13.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pancake Waffle
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pancake Waffle Opinion
Net carbs 28.3g 32.9g Waffle
Protein 6.4g 7.9g Waffle
Fats 9.7g 14.1g Waffle
Carbs 28.3g 32.9g Waffle
Calories 227kcal 291kcal Waffle
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 219mg 255mg Waffle
Iron 1.8mg 2.31mg Waffle
Magnesium 16mg 19mg Waffle
Phosphorus 159mg 190mg Waffle
Potassium 132mg 159mg Waffle
Sodium 439mg 511mg Pancake
Zinc 0.56mg 0.68mg Waffle
Copper 0.049mg 0.062mg Waffle
Vitamin A 196IU 228IU Waffle
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0.3mg 0.4mg Waffle
Vitamin B1 0.201mg 0.263mg Waffle
Vitamin B2 0.281mg 0.347mg Waffle
Vitamin B3 1.567mg 2.073mg Waffle
Vitamin B5 0.405mg 0.485mg Waffle
Vitamin B6 0.046mg 0.056mg Waffle
Folate 38µg 46µg Waffle
Vitamin B12 0.22µg 0.25µg Waffle
Vitamin K µg µg
Tryptophan 0.08mg 0.099mg Waffle
Threonine 0.237mg 0.289mg Waffle
Isoleucine 0.297mg 0.362mg Waffle
Leucine 0.513mg 0.63mg Waffle
Lysine 0.321mg 0.384mg Waffle
Methionine 0.147mg 0.179mg Waffle
Phenylalanine 0.319mg 0.395mg Waffle
Valine 0.335mg 0.409mg Waffle
Histidine 0.152mg 0.187mg Waffle
Cholesterol 59mg 69mg Pancake
Trans Fat g g
Saturated Fat 2.122g 2.866g Pancake
Monounsaturated Fat 2.474g 3.521g Waffle
Polyunsaturated fat 4.447g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake Waffle
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
21
Pancake
26
Waffle
Mineral Summary Score
39
Pancake
47
Waffle

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Pancake
47%
Waffle
Carbohydrates
28%
Pancake
33%
Waffle
Fats
45%
Pancake
65%
Waffle

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food contains less Sodium?
Pancake
Pancake contains less Sodium (difference - 72mg)
Which food is lower in Cholesterol?
Pancake
Pancake is lower in Cholesterol (difference - 10mg)
Which food is lower in Saturated Fat?
Pancake
Pancake is lower in Saturated Fat (difference - 0.744g)
Which food is lower in glycemic index?
Pancake
Pancake is lower in glycemic index (difference - 10)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.