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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, polyunsaturated fat, and monounsaturated 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
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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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Waffle
9
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 less SodiumSodium -14.1%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +16.4%
Contains more PotassiumPotassium +20.5%
Contains more IronIron +28.3%
Contains more CopperCopper +26.5%
Contains more ZincZinc +21.4%
Contains more PhosphorusPhosphorus +19.5%
Contains more ManganeseManganese +32.5%
Contains more SeleniumSelenium +210.1%

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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Waffle
9
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 +33.3%
Contains more Vitamin AVitamin A +20.4%
Contains more Vitamin B1Vitamin B1 +30.8%
Contains more Vitamin B2Vitamin B2 +23.5%
Contains more Vitamin B3Vitamin B3 +32.3%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more Vitamin B12Vitamin B12 +13.6%
Contains more FolateFolate +21.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pancake Waffle DV% diff.
Selenium 14.9µg 46.2µg 57%
Polyunsaturated fat 4.447g 6.785g 16%
Fats 9.7g 14.1g 7%
Iron 1.8mg 2.31mg 6%
Vitamin B2 0.281mg 0.347mg 5%
Vitamin B1 0.201mg 0.263mg 5%
Phosphorus 159mg 190mg 4%
Calcium 219mg 255mg 4%
Monounsaturated fat 2.474g 3.521g 3%
Saturated fat 2.122g 2.866g 3%
Vitamin B3 1.567mg 2.073mg 3%
Protein 6.4g 7.9g 3%
Manganese 0.2mg 0.265mg 3%
Calories 227kcal 291kcal 3%
Cholesterol 59mg 69mg 3%
Sodium 439mg 511mg 3%
Vitamin B5 0.405mg 0.485mg 2%
Folate 38µg 46µg 2%
Carbs 28.3g 32.9g 2%
Zinc 0.56mg 0.68mg 1%
Copper 0.049mg 0.062mg 1%
Potassium 132mg 159mg 1%
Magnesium 16mg 19mg 1%
Vitamin B6 0.046mg 0.056mg 1%
Vitamin B12 0.22µg 0.25µg 1%
Vitamin A 54µg 65µg 1%
Vitamin C 0.3mg 0.4mg 0%
Net carbs 28.3g 32.9g N/A
Tryptophan 0.08mg 0.099mg 0%
Threonine 0.237mg 0.289mg 0%
Isoleucine 0.297mg 0.362mg 0%
Leucine 0.513mg 0.63mg 0%
Lysine 0.321mg 0.384mg 0%
Methionine 0.147mg 0.179mg 0%
Phenylalanine 0.319mg 0.395mg 0%
Valine 0.335mg 0.409mg 0%
Histidine 0.152mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0.005g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
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 +26%
Contains more ProteinProtein +23.4%
Contains more FatsFats +45.4%
Contains more CarbsCarbs +16.3%
Contains more OtherOther +14.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 -26%
Contains more Mono. FatMonounsaturated fat +42.3%
Contains more Poly. FatPolyunsaturated fat +52.6%

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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. 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.