Pizza vs. Waffle — In-Depth Nutrition Comparison

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What are the main differences between pizza and waffle?

Pizza is richer in folate, vitamin B3, vitamin B1, vitamin B12, and zinc, while waffle is higher in selenium, vitamin B2, and calcium.
Waffle's daily need coverage for selenium is 48% higher.
Waffle has 2 times less folate than pizza. Pizza has 93µg of folate, while waffle has 46µg.
Waffle is lower in saturated fat.
Waffle has a higher glycemic index (76) than pizza (60).

We used Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Waffles, plain, prepared from recipe types in this comparison.

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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.

Pizza

Waffle

Contains more MagnesiumMagnesium	+26.3%
Contains more CopperCopper	+69.4%
Contains more ZincZinc	+97.1%
Contains more PhosphorusPhosphorus	+13.7%
Contains more ManganeseManganese	+35.8%

Contains more CalciumCalcium	+35.6%
Contains less SodiumSodium	-14.5%
Contains more SeleniumSelenium	+132.2%

~equal in Potassium ~159mg

~equal in Iron ~2.31mg

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.

Pizza

Waffle

Contains more Vitamin CVitamin C	+250%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+48.3%
Contains more Vitamin B3Vitamin B3	+84.5%
Contains more Vitamin B6Vitamin B6	+42.9%
Contains more Vitamin B12Vitamin B12	+68%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+102.2%
Contains more CholineCholine	+∞%

Contains more Vitamin B2Vitamin B2

+77.9%

~equal in Vitamin A ~65µg

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	19.9µg	46.2µg	48%
Polyunsaturated fat	1.681g	6.785g	34%
Cholesterol	17mg	69mg	17%
Vitamin B2	0.195mg	0.347mg	12%
Folate	93µg	46µg	12%
Vitamin B3	3.825mg	2.073mg	11%
Starch	26.95g		11%
Vitamin B1	0.39mg	0.263mg	11%
Vitamin B5		0.485mg	10%
Fiber	2.3g		9%
Vitamin B12	0.42µg	0.25µg	7%
Protein	11.39g	7.9g	7%
Calcium	188mg	255mg	7%
Saturated fat	4.465g	2.866g	7%
Fats	9.69g	14.1g	7%
Vitamin K	6.7µg		6%
Zinc	1.34mg	0.68mg	6%
Vitamin E	0.83mg		6%
Copper	0.105mg	0.062mg	5%
Sodium	598mg	511mg	4%
Manganese	0.36mg	0.265mg	4%
Phosphorus	216mg	190mg	4%
Choline	16.4mg		3%
Iron	2.48mg	2.31mg	2%
Monounsaturated fat	2.608g	3.521g	2%
Vitamin B6	0.08mg	0.056mg	2%
Fructose	1g		1%
Calories	266kcal	291kcal	1%
Vitamin C	1.4mg	0.4mg	1%
Magnesium	24mg	19mg	1%
Carbs	33.33g	32.9g	0%
Net carbs	31.03g	32.9g	N/A
Potassium	172mg	159mg	0%
Sugar	3.58g		N/A
Vitamin A	69µg	65µg	0%
Trans fat	0.241g		N/A
Tryptophan		0.099mg	0%
Threonine	0.41mg	0.289mg	0%
Isoleucine	0.564mg	0.362mg	0%
Leucine	1.139mg	0.63mg	0%
Lysine	0.77mg	0.384mg	0%
Methionine	0.264mg	0.179mg	0%
Phenylalanine	0.664mg	0.395mg	0%
Valine	0.72mg	0.409mg	0%
Histidine	0.355mg	0.187mg	0%
Omega-3 - EPA	0.004g	0.001g	N/A
Omega-3 - DHA	0g	0.006g	N/A
Omega-3 - ALA	0.175g		N/A
Omega-3 - DPA	0.004g	0g	N/A
Omega-6 - Gamma-linoleic acid	0.003g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.009g		N/A
Omega-6 - Eicosadienoic acid	0.003g		N/A
Omega-6 - Linoleic acid	1.367g		N/A