Rice vs. Waffle — In-Depth Nutrition Comparison
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Important differences between rice and waffle
- Rice has more manganese; however, waffle has more selenium, vitamin B2, calcium, phosphorus, iron, and vitamin B12.
- Waffle's daily need coverage for selenium is 70% more.
- Rice has 2 times more manganese than waffle. Rice has 0.472mg of manganese, while waffle has 0.265mg.
- Rice is lower in saturated fat.
- Waffle has a higher glycemic index than rice.
The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Waffles, plain, prepared from recipe.
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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.
| Contains more CopperCopper | +11.3% |
| Contains less SodiumSodium | -99.8% |
| Contains more ManganeseManganese | +78.1% |
| Contains more MagnesiumMagnesium | +58.3% |
| Contains more CalciumCalcium | +2450% |
| Contains more PotassiumPotassium | +354.3% |
| Contains more IronIron | +92.5% |
| Contains more ZincZinc | +38.8% |
| Contains more PhosphorusPhosphorus | +341.9% |
| Contains more SeleniumSelenium | +516% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +66.1% |
| Contains more FolateFolate | +26.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +61.3% |
| Contains more Vitamin B2Vitamin B2 | +2569.2% |
| Contains more Vitamin B3Vitamin B3 | +40.4% |
| Contains more Vitamin B5Vitamin B5 | +24.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 7.5µg | 46.2µg | 70% |
| Polyunsaturated fat | 0.076g | 6.785g | 45% |
| Vitamin B2 | 0.013mg | 0.347mg | 26% |
| Calcium | 10mg | 255mg | 25% |
| Cholesterol | 0mg | 69mg | 23% |
| Sodium | 1mg | 511mg | 22% |
| Phosphorus | 43mg | 190mg | 21% |
| Fats | 0.28g | 14.1g | 21% |
| Iron | 1.2mg | 2.31mg | 14% |
| Saturated fat | 0.077g | 2.866g | 13% |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Protein | 2.69g | 7.9g | 10% |
| Monounsaturated fat | 0.088g | 3.521g | 9% |
| Manganese | 0.472mg | 0.265mg | 9% |
| Calories | 130kcal | 291kcal | 8% |
| Vitamin B1 | 0.163mg | 0.263mg | 8% |
| Vitamin A | 0µg | 65µg | 7% |
| Vitamin B3 | 1.476mg | 2.073mg | 4% |
| Potassium | 35mg | 159mg | 4% |
| Folate | 58µg | 46µg | 3% |
| Vitamin B6 | 0.093mg | 0.056mg | 3% |
| Zinc | 0.49mg | 0.68mg | 2% |
| Magnesium | 12mg | 19mg | 2% |
| Carbs | 28.17g | 32.9g | 2% |
| Vitamin B5 | 0.39mg | 0.485mg | 2% |
| Fiber | 0.4g | 2% | |
| Copper | 0.069mg | 0.062mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 27.77g | 32.9g | N/A |
| Sugar | 0.05g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Choline | 2.1mg | 0% | |
| Tryptophan | 0.031mg | 0.099mg | 0% |
| Threonine | 0.096mg | 0.289mg | 0% |
| Isoleucine | 0.116mg | 0.362mg | 0% |
| Leucine | 0.222mg | 0.63mg | 0% |
| Lysine | 0.097mg | 0.384mg | 0% |
| Methionine | 0.063mg | 0.179mg | 0% |
| Phenylalanine | 0.144mg | 0.395mg | 0% |
| Valine | 0.164mg | 0.409mg | 0% |
| Histidine | 0.063mg | 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
| Contains more WaterWater | +63% |
| Contains more ProteinProtein | +193.7% |
| Contains more FatsFats | +4935.7% |
| Contains more CarbsCarbs | +16.8% |
| Contains more OtherOther | +638.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.3% |
| Contains more Mono. FatMonounsaturated fat | +3901.1% |
| Contains more Poly. FatPolyunsaturated fat | +8827.6% |
