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Potato salad vs. Waffle — In-Depth Nutrition Comparison

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Differences between potato salad and waffle

  • Potato salad has more vitamin C, while waffle has more selenium, calcium, vitamin B2, iron, phosphorus, vitamin B1, vitamin B12, folate, and vitamin B3.
  • Waffle's daily need coverage for selenium is 77% higher.
  • Waffle contains 25 times less vitamin C than potato salad. Potato salad contains 10mg of vitamin C, while waffle contains 0.4mg.
  • Potato salad has a lower glycemic index. The glycemic index of potato salad is 45, while the glycemic index of waffle is 76.

The food types used in this comparison are Potato salad, home-prepared and Waffles, plain, prepared from recipe.

Infographic

Potato salad 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% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Waffle
7
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 PotassiumPotassium +59.7%
Contains more CopperCopper +90.3%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +1242.1%
Contains more IronIron +255.4%
Contains more ZincZinc +119.4%
Contains more PhosphorusPhosphorus +265.4%
Contains more ManganeseManganese +162.4%
Contains more SeleniumSelenium +1026.8%
~equal in Sodium ~511mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Waffle
6
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 +2400%
Contains more Vitamin B6Vitamin B6 +151.8%
Contains more Vitamin AVitamin A +103.1%
Contains more Vitamin B1Vitamin B1 +241.6%
Contains more Vitamin B2Vitamin B2 +478.3%
Contains more Vitamin B3Vitamin B3 +132.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +557.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.485mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 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 +81%
Contains more ProteinProtein +194.8%
Contains more FatsFats +72%
Contains more CarbsCarbs +194.5%
Contains more OtherOther +59%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 -50.1%
Contains more Mono. FatMonounsaturated fat +42%
Contains more Poly. FatPolyunsaturated fat +81.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Waffle DV% diff.
Selenium 4.1µg 46.2µg 77%
Calcium 19mg 255mg 24%
Vitamin B2 0.06mg 0.347mg 22%
Iron 0.65mg 2.31mg 21%
Polyunsaturated fat 3.737g 6.785g 20%
Phosphorus 52mg 190mg 20%
Vitamin B1 0.077mg 0.263mg 16%
Vitamin C 10mg 0.4mg 11%
Folate 7µg 46µg 10%
Vitamin B12 0µg 0.25µg 10%
Protein 2.68g 7.9g 10%
Fats 8.2g 14.1g 9%
Manganese 0.101mg 0.265mg 7%
Saturated fat 1.429g 2.866g 7%
Vitamin B6 0.141mg 0.056mg 7%
Vitamin B3 0.89mg 2.073mg 7%
Calories 143kcal 291kcal 7%
Carbs 11.17g 32.9g 7%
Copper 0.118mg 0.062mg 6%
Fiber 1.3g 5%
Vitamin A 32µg 65µg 4%
Monounsaturated fat 2.48g 3.521g 3%
Zinc 0.31mg 0.68mg 3%
Potassium 254mg 159mg 3%
Vitamin B5 0.534mg 0.485mg 1%
Magnesium 15mg 19mg 1%
Sodium 529mg 511mg 1%
Net carbs 9.87g 32.9g N/A
Cholesterol 68mg 69mg 0%
Tryptophan 0.042mg 0.099mg 0%
Threonine 0.116mg 0.289mg 0%
Isoleucine 0.141mg 0.362mg 0%
Leucine 0.202mg 0.63mg 0%
Lysine 0.171mg 0.384mg 0%
Methionine 0.066mg 0.179mg 0%
Phenylalanine 0.135mg 0.395mg 0%
Valine 0.172mg 0.409mg 0%
Histidine 0.062mg 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad 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
13%
Potato salad
24%
Waffle
Minerals Daily Need Coverage Score
24%
Potato salad
66%
Waffle

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food contains less Sodium?
Waffle
Waffle contains less Sodium (difference - 18mg)
Which food is lower in Cholesterol?
Potato salad
Potato salad is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 1.437g)
Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 31)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.