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Puff pastry vs. Waffle — In-Depth Nutrition Comparison

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How are Puff pastry and Waffle different?

  • Puff pastry is richer in Vitamin B3, and Manganese, while Waffle is higher in Selenium, Calcium, Phosphorus, Vitamin B12, and Vitamin B5.
  • Waffle covers your daily need of Selenium 39% more than Puff pastry.
  • Puff pastry contains 2 times more Saturated Fat than Waffle. Puff pastry contains 5.502g of Saturated Fat, while Waffle contains 2.866g.

Puff pastry, frozen, ready-to-bake, baked and Waffles, plain, prepared from recipe types were used in this article.

Infographic

Puff pastry 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 11% 3% 5.5% 98% 38% 15% 26% 33% 65% 134%
Waffle
6
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 IronIron +12.6%
Contains more CopperCopper +85.5%
Contains less SodiumSodium -50.5%
Contains more ManganeseManganese +86.8%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +2450%
Contains more PotassiumPotassium +156.5%
Contains more ZincZinc +25.9%
Contains more PhosphorusPhosphorus +216.7%
Contains more SeleniumSelenium +88.6%

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 0% 0.06% 11% 0% 81% 60% 71% 0% 4.4% 0% 41% 41% 3.4%
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% 14% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +22.8%
Contains more Vitamin B3Vitamin B3 +83.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +19.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +22700%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +194.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 39% 46% 7%
Protein: 7.4 g
Fats: 38.5 g
Carbs: 45.7 g
Water: 7.4 g
Other: 1 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 FatsFats +173%
Contains more CarbsCarbs +38.9%
Contains more WaterWater +467.6%
Contains more OtherOther +210%
~equal in Protein ~7.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 24% 61%
Saturated Fat: Sat. Fat 5.502 g
Monounsaturated Fat: Mono. Fat 8.828 g
Polyunsaturated fat: Poly. Fat 22.228 g
Waffle
1
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 more Mono. FatMonounsaturated Fat +150.7%
Contains more Poly. FatPolyunsaturated fat +227.6%
Contains less Sat. FatSaturated Fat -47.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Puff pastry Waffle Opinion
Calories 558kcal 291kcal Puff pastry
Protein 7.4g 7.9g Waffle
Fats 38.5g 14.1g Puff pastry
Vitamin C 0mg 0.4mg Waffle
Net carbs 44.2g 32.9g Puff pastry
Carbs 45.7g 32.9g Puff pastry
Cholesterol 0mg 69mg Puff pastry
Magnesium 16mg 19mg Waffle
Calcium 10mg 255mg Waffle
Potassium 62mg 159mg Waffle
Iron 2.6mg 2.31mg Puff pastry
Sugar 0.75g Waffle
Fiber 1.5g Puff pastry
Copper 0.115mg 0.062mg Puff pastry
Zinc 0.54mg 0.68mg Waffle
Phosphorus 60mg 190mg Waffle
Sodium 253mg 511mg Puff pastry
Vitamin A 1IU 228IU Waffle
Vitamin A 0µg 65µg Waffle
Vitamin E 0.55mg Puff pastry
Manganese 0.495mg 0.265mg Puff pastry
Selenium 24.5µg 46.2µg Waffle
Vitamin B1 0.323mg 0.263mg Puff pastry
Vitamin B2 0.258mg 0.347mg Waffle
Vitamin B3 3.8mg 2.073mg Puff pastry
Vitamin B5 0mg 0.485mg Waffle
Vitamin B6 0.019mg 0.056mg Waffle
Vitamin B12 0µg 0.25µg Waffle
Vitamin K 16.3µg Puff pastry
Folate 55µg 46µg Puff pastry
Choline 6.2mg Puff pastry
Saturated Fat 5.502g 2.866g Waffle
Monounsaturated Fat 8.828g 3.521g Puff pastry
Polyunsaturated fat 22.228g 6.785g Puff pastry
Tryptophan 0.086mg 0.099mg Waffle
Threonine 0.198mg 0.289mg Waffle
Isoleucine 0.275mg 0.362mg Waffle
Leucine 0.514mg 0.63mg Waffle
Lysine 0.144mg 0.384mg Waffle
Methionine 0.131mg 0.179mg Waffle
Phenylalanine 0.367mg 0.395mg Waffle
Valine 0.312mg 0.409mg Waffle
Histidine 0.158mg 0.187mg Waffle
Omega-3 - EPA 0g 0.001g Waffle
Omega-3 - DHA 0g 0.006g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Puff pastry 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
24%
Puff pastry
24%
Waffle
Minerals Daily Need Coverage Score
43%
Puff pastry
66%
Waffle

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0.75g)
Which food is lower in Saturated Fat?
Waffle
Waffle is lower in Saturated Fat (difference - 2.636g)
Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is lower in Cholesterol?
Puff pastry
Puff pastry is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Puff pastry
Puff pastry contains less Sodium (difference - 258mg)
Which food is lower in glycemic index?
Puff pastry
Puff pastry is lower in glycemic index (difference - 20)
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. Puff pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172738/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.