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Poblano vs. Waffle — In-Depth Nutrition Comparison

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A recap on differences between poblano and waffle

  • Poblano is higher in vitamin A, vitamin B6, vitamin B2, iron, potassium, copper, manganese, vitamin B5, and vitamin B3, yet waffle is higher in selenium.
  • Poblano covers your daily vitamin A needs 404% more than waffle.
  • Poblano contains 63 times more vitamin B6 than waffle. While poblano contains 3.535mg of vitamin B6, waffle contains only 0.056mg.

Food varieties used in this article are Peppers, ancho, dried and Waffles, plain, prepared from recipe.

Infographic

Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Waffle
2
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 +494.7%
Contains more PotassiumPotassium +1416.4%
Contains more IronIron +373.2%
Contains more CopperCopper +719.4%
Contains more ZincZinc +108.8%
Contains less SodiumSodium -91.6%
Contains more ManganeseManganese +382.6%
Contains more CalciumCalcium +318%
Contains more SeleniumSelenium +1493.1%
~equal in Phosphorus ~190mg

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Waffle
2
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 +400%
Contains more Vitamin AVitamin A +1472.3%
Contains more Vitamin B2Vitamin B2 +549.9%
Contains more Vitamin B3Vitamin B3 +208.9%
Contains more Vitamin B5Vitamin B5 +310.9%
Contains more Vitamin B6Vitamin B6 +6212.5%
Contains more FolateFolate +50%
Contains more Vitamin B1Vitamin B1 +46.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Waffle
2
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 +50.1%
Contains more CarbsCarbs +56.3%
Contains more OtherOther +90%
Contains more FatsFats +72%
Contains more WaterWater +85.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 -71.4%
Contains more Mono. FatMonounsaturated fat +615.7%
Contains more Poly. FatPolyunsaturated fat +50.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Poblano Waffle
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Poblano Waffle DV% diff.
Vitamin B6 3.535mg 0.056mg 268%
Vitamin B2 2.255mg 0.347mg 147%
Iron 10.93mg 2.31mg 108%
Vitamin A 1022µg 65µg 106%
Fiber 21.6g 86%
Selenium 2.9µg 46.2µg 79%
Potassium 2411mg 159mg 66%
Copper 0.508mg 0.062mg 50%
Manganese 1.279mg 0.265mg 44%
Vitamin B5 1.993mg 0.485mg 30%
Vitamin B3 6.403mg 2.073mg 27%
Cholesterol 0mg 69mg 23%
Magnesium 113mg 19mg 22%
Sodium 43mg 511mg 20%
Calcium 61mg 255mg 19%
Polyunsaturated fat 4.511g 6.785g 15%
Vitamin B12 0µg 0.25µg 10%
Saturated fat 0.82g 2.866g 9%
Fats 8.2g 14.1g 9%
Protein 11.86g 7.9g 8%
Monounsaturated fat 0.492g 3.521g 8%
Vitamin B1 0.179mg 0.263mg 7%
Zinc 1.42mg 0.68mg 7%
Carbs 51.42g 32.9g 6%
Folate 69µg 46µg 6%
Phosphorus 201mg 190mg 2%
Vitamin C 2mg 0.4mg 2%
Calories 281kcal 291kcal 1%
Net carbs 29.82g 32.9g N/A
Tryptophan 0.155mg 0.099mg 0%
Threonine 0.425mg 0.289mg 0%
Isoleucine 0.373mg 0.362mg 0%
Leucine 0.605mg 0.63mg 0%
Lysine 0.515mg 0.384mg 0%
Methionine 0.142mg 0.179mg 0%
Phenylalanine 0.361mg 0.395mg 0%
Valine 0.489mg 0.409mg 0%
Histidine 0.232mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Poblano Waffle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
155%
Poblano
24%
Waffle
Minerals Daily Need Coverage Score
120%
Poblano
66%
Waffle

Comparison summary

Which food is cheaper?
Waffle
Waffle is cheaper (difference - $7)
Which food is lower in Cholesterol?
Poblano
Poblano is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Poblano
Poblano contains less Sodium (difference - 468mg)
Which food is lower in Saturated fat?
Poblano
Poblano is lower in Saturated fat (difference - 2.046g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 76)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.