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Potato flour vs. Waffle — In-Depth Nutrition Comparison

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Significant differences between potato flour and waffle

  • Potato flour has more vitamin B6, potassium, and copper; however, waffle is richer in selenium, vitamin B2, calcium, and iron.
  • Waffle covers your daily selenium needs 82% more than potato flour.
  • Waffle has 14 times less vitamin B6 than potato flour. Potato flour has 0.769mg of vitamin B6, while waffle has 0.056mg.
  • Potato flour contains less sodium.

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

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Potato flour 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 46% 20% 88% 52% 66% 15% 72% 7.2% 41% 6%
Waffle
5
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 +242.1%
Contains more PotassiumPotassium +529.6%
Contains more CopperCopper +217.7%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +18.1%
Contains more CalciumCalcium +292.3%
Contains more IronIron +67.4%
Contains more ZincZinc +25.9%
Contains more PhosphorusPhosphorus +13.1%
Contains more SeleniumSelenium +4100%

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 13% 0% 5% 0% 57% 12% 66% 28% 177% 0% 0% 19% 22%
Waffle
5
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 +850%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +69.2%
Contains more Vitamin B6Vitamin B6 +1273.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +580.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +84%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.485mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Potato flour Waffle DV% diff.
Selenium 1.1µg 46.2µg 82%
Vitamin B6 0.769mg 0.056mg 55%
Polyunsaturated fat 0.15g 6.785g 44%
Potassium 1001mg 159mg 25%
Fiber 5.9g 24%
Vitamin B2 0.051mg 0.347mg 23%
Cholesterol 0mg 69mg 23%
Fats 0.34g 14.1g 21%
Sodium 55mg 511mg 20%
Calcium 65mg 255mg 19%
Carbs 83.1g 32.9g 17%
Copper 0.197mg 0.062mg 15%
Saturated fat 0.09g 2.866g 13%
Iron 1.38mg 2.31mg 12%
Magnesium 65mg 19mg 11%
Vitamin B12 0µg 0.25µg 10%
Monounsaturated fat 0.008g 3.521g 9%
Vitamin B3 3.507mg 2.073mg 9%
Vitamin A 0µg 65µg 7%
Choline 39.5mg 7%
Folate 25µg 46µg 5%
Vitamin C 3.8mg 0.4mg 4%
Calories 357kcal 291kcal 3%
Vitamin B1 0.228mg 0.263mg 3%
Phosphorus 168mg 190mg 3%
Protein 6.9g 7.9g 2%
Manganese 0.313mg 0.265mg 2%
Vitamin E 0.25mg 2%
Zinc 0.54mg 0.68mg 1%
Net carbs 77.2g 32.9g N/A
Sugar 3.52g N/A
Vitamin B5 0.474mg 0.485mg 0%
Tryptophan 0.115mg 0.099mg 0%
Threonine 0.28mg 0.289mg 0%
Isoleucine 0.299mg 0.362mg 0%
Leucine 0.425mg 0.63mg 0%
Lysine 0.413mg 0.384mg 0%
Methionine 0.107mg 0.179mg 0%
Phenylalanine 0.316mg 0.395mg 0%
Valine 0.356mg 0.409mg 0%
Histidine 0.166mg 0.187mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Waffle
3
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 CarbsCarbs +152.6%
Contains more ProteinProtein +14.5%
Contains more FatsFats +4047.1%
Contains more WaterWater +544.2%
~equal in Other ~3.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 3% 60%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.15 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 -96.9%
Contains more Mono. FatMonounsaturated fat +43912.5%
Contains more Poly. FatPolyunsaturated fat +4423.3%

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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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.