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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 for 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.
  • Waffle has a higher glycemic index (76) than puff pastry (56).

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
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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% 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% 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% 22% 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 +∞%
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 DV% diff.
Polyunsaturated fat 22.228g 6.785g 103%
Selenium 24.5µg 46.2µg 39%
Fats 38.5g 14.1g 38%
Calcium 10mg 255mg 25%
Cholesterol 0mg 69mg 23%
Phosphorus 60mg 190mg 19%
Vitamin K 16.3µg 14%
Calories 558kcal 291kcal 13%
Monounsaturated fat 8.828g 3.521g 13%
Saturated fat 5.502g 2.866g 12%
Sodium 253mg 511mg 11%
Vitamin B3 3.8mg 2.073mg 11%
Vitamin B12 0µg 0.25µg 10%
Vitamin B5 0mg 0.485mg 10%
Manganese 0.495mg 0.265mg 10%
Vitamin A 0µg 65µg 7%
Vitamin B2 0.258mg 0.347mg 7%
Copper 0.115mg 0.062mg 6%
Fiber 1.5g 6%
Vitamin B1 0.323mg 0.263mg 5%
Carbs 45.7g 32.9g 4%
Vitamin E 0.55mg 4%
Iron 2.6mg 2.31mg 4%
Vitamin B6 0.019mg 0.056mg 3%
Potassium 62mg 159mg 3%
Folate 55µg 46µg 2%
Choline 6.2mg 1%
Zinc 0.54mg 0.68mg 1%
Magnesium 16mg 19mg 1%
Protein 7.4g 7.9g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 44.2g 32.9g N/A
Sugar 0.75g N/A
Tryptophan 0.086mg 0.099mg 0%
Threonine 0.198mg 0.289mg 0%
Isoleucine 0.275mg 0.362mg 0%
Leucine 0.514mg 0.63mg 0%
Lysine 0.144mg 0.384mg 0%
Methionine 0.131mg 0.179mg 0%
Phenylalanine 0.367mg 0.395mg 0%
Valine 0.312mg 0.409mg 0%
Histidine 0.158mg 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
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.