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  6. Pop tarts vs. Waffle

Pop tarts vs. Waffle — In-Depth Nutrition Comparison

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Summary of differences between Pop tarts and Waffle

  • Pop tarts have more Vitamin B6, Vitamin A RAE, Iron, Vitamin B3, and Copper, however, Waffle is higher in Calcium, Phosphorus, Vitamin B12, and Vitamin B5.
  • Pop tarts covers your daily need of Vitamin B6 25% more than Waffle.
  • Pop tarts have 4 times more Vitamin A RAE than Waffle. While Pop tarts have 289µg of Vitamin A RAE, Waffle has only 65µg.

These are the specific foods used in this comparison Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Blueberry and Waffles, plain, prepared from recipe.

Infographic

Pop tarts 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.
Pop tarts
Pop tarts
4
:
6
Waffle
Waffle
Contains more Iron +51.5%
Contains less Sodium -22.1%
Contains more Zinc +86.8%
Contains more Copper +141.9%
Contains more Calcium +962.5%
Contains more Magnesium +18.8%
Contains more Phosphorus +115.9%
Contains more Potassium +67.4%
Pop tarts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 132% 12% 38% 9% 52% 35% 50% 0% 0%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +51.5%
Contains less Sodium -22.1%
Contains more Zinc +86.8%
Contains more Copper +141.9%
Contains more Calcium +962.5%
Contains more Magnesium +18.8%
Contains more Phosphorus +115.9%
Contains more Potassium +67.4%

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.
Pop tarts
Pop tarts
5
:
4
Waffle
Waffle
Contains more Vitamin A +321.9%
Contains more Vitamin B1 +10.3%
Contains more Vitamin B3 +83.3%
Contains more Vitamin B6 +578.6%
Contains more Folate +73.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.263
Equal in Vitamin B2 - 0.347
Pop tarts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 58% 0% 0% 0% 73% 77% 72% 0% 88% 60% 0% 0%
Waffle
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 +321.9%
Contains more Vitamin B1 +10.3%
Contains more Vitamin B3 +83.3%
Contains more Vitamin B6 +578.6%
Contains more Folate +73.9%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.263
Equal in Vitamin B2 - 0.347

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pop tarts
Pop tarts
1
:
4
Waffle
Waffle
Contains more Carbs +107.9%
Contains more Protein +71.7%
Contains more Water +236%
Contains more Other +160.5%
Equal in Fats - 14.1
Pop tarts
5% 13% 68% 13%
Protein: 4.6 g
Fats: 13.3 g
Carbs: 68.41 g
Water: 12.5 g
Other: 1.19 g
Waffle
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 Carbs +107.9%
Contains more Protein +71.7%
Contains more Water +236%
Contains more Other +160.5%
Equal in Fats - 14.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pop tarts
Pop tarts
2
:
1
Waffle
Waffle
Contains less Saturated Fat -29.5%
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +41.1%
Pop tarts
15% 49% 36%
Saturated Fat: 2.02 g
Monounsaturated Fat: 6.5 g
Polyunsaturated fat: 4.81 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains less Saturated Fat -29.5%
Contains more Monounsaturated Fat +84.6%
Contains more Polyunsaturated fat +41.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pop tarts Waffle Opinion
Net carbs 67.31g 32.9g Pop tarts
Protein 4.6g 7.9g Waffle
Fats 13.3g 14.1g Waffle
Carbs 68.41g 32.9g Pop tarts
Calories 412kcal 291kcal Pop tarts
Sugar 30.9g Waffle
Fiber 1.1g Pop tarts
Calcium 24mg 255mg Waffle
Iron 3.5mg 2.31mg Pop tarts
Magnesium 16mg 19mg Waffle
Phosphorus 88mg 190mg Waffle
Potassium 95mg 159mg Waffle
Sodium 398mg 511mg Pop tarts
Zinc 1.27mg 0.68mg Pop tarts
Copper 0.15mg 0.062mg Pop tarts
Manganese 0.265mg Waffle
Selenium 46.2µg Waffle
Vitamin A 962IU 228IU Pop tarts
Vitamin A RAE 289µg 65µg Pop tarts
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 0.29mg 0.263mg Pop tarts
Vitamin B2 0.33mg 0.347mg Waffle
Vitamin B3 3.8mg 2.073mg Pop tarts
Vitamin B5 0mg 0.485mg Waffle
Vitamin B6 0.38mg 0.056mg Pop tarts
Folate 80µg 46µg Pop tarts
Vitamin B12 0µg 0.25µg Waffle
Tryptophan 0.099mg Waffle
Threonine 0.289mg Waffle
Isoleucine 0.362mg Waffle
Leucine 0.63mg Waffle
Lysine 0.384mg Waffle
Methionine 0.179mg Waffle
Phenylalanine 0.395mg Waffle
Valine 0.409mg Waffle
Histidine 0.187mg Waffle
Cholesterol 0mg 69mg Pop tarts
Saturated Fat 2.02g 2.866g Pop tarts
Omega-3 - DHA 0.006g Waffle
Omega-3 - EPA 0.001g Waffle
Monounsaturated Fat 6.5g 3.521g Pop tarts
Polyunsaturated fat 4.81g 6.785g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pop tarts Waffle
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Pop tarts
26%
Waffle
Minerals Daily Need Coverage Score
33%
Pop tarts
66%
Waffle

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 30.9g)
Which food contains less Sodium?
Pop tarts
Pop tarts contains less Sodium (difference - 113mg)
Which food is lower in Cholesterol?
Pop tarts
Pop tarts is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Pop tarts
Pop tarts is lower in Saturated Fat (difference - 0.846g)
Which food is lower in glycemic index?
Pop tarts
Pop tarts is lower in glycemic index (difference - 6)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.