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  6. Ricotta vs. Waffle

Ricotta vs. Waffle — In-Depth Nutrition Comparison

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Summary of differences between ricotta and waffle

  • Ricotta has less selenium, iron, vitamin B1, vitamin B3, vitamin B2, manganese, and folate than waffle.
  • Waffle covers your daily need for selenium, 58% more than ricotta.
  • Ricotta has 3 times more saturated fat than waffle. While ricotta has 8.295g of saturated fat, waffle has only 2.866g.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Cheese, ricotta, whole milk and Waffles, plain, prepared from recipe.

Infographic

Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Waffle
Waffle
8
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 ZincZinc +70.6%
Contains less SodiumSodium -83.6%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +23.2%
Contains more PotassiumPotassium +51.4%
Contains more IronIron +507.9%
Contains more CopperCopper +195.2%
Contains more PhosphorusPhosphorus +20.3%
Contains more ManganeseManganese +4316.7%
Contains more SeleniumSelenium +218.6%

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Waffle
Waffle
7
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 AVitamin A +84.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +36%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1923.1%
Contains more Vitamin B2Vitamin B2 +77.9%
Contains more Vitamin B3Vitamin B3 +1893.3%
Contains more Vitamin B5Vitamin B5 +127.7%
Contains more Vitamin B6Vitamin B6 +30.2%
Contains more FolateFolate +283.3%

All nutrients comparison - raw data values

Nutrient Ricotta Waffle DV% diff.
Selenium 14.5µg 46.2µg 58%
Polyunsaturated fat 0.385g 6.785g 43%
Saturated fat 8.295g 2.866g 25%
Iron 0.38mg 2.31mg 24%
Vitamin B1 0.013mg 0.263mg 21%
Sodium 84mg 511mg 19%
Vitamin B3 0.104mg 2.073mg 12%
Vitamin B2 0.195mg 0.347mg 12%
Manganese 0.006mg 0.265mg 11%
Carbs 3.04g 32.9g 10%
Folate 12µg 46µg 9%
Protein 11.26g 7.9g 7%
Vitamin A 120µg 65µg 6%
Calories 174kcal 291kcal 6%
Cholesterol 51mg 69mg 6%
Calcium 207mg 255mg 5%
Copper 0.021mg 0.062mg 5%
Phosphorus 158mg 190mg 5%
Vitamin B5 0.213mg 0.485mg 5%
Zinc 1.16mg 0.68mg 4%
Vitamin B12 0.34µg 0.25µg 4%
Choline 17.5mg 3%
Potassium 105mg 159mg 2%
Fats 12.98g 14.1g 2%
Magnesium 11mg 19mg 2%
Vitamin D 10IU 1%
Vitamin D 0.2µg 1%
Vitamin B6 0.043mg 0.056mg 1%
Vitamin E 0.11mg 1%
Vitamin K 1.1µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 3.04g 32.9g N/A
Sugar 0.27g N/A
Monounsaturated fat 3.627g 3.521g 0%
Tryptophan 0.125mg 0.099mg 0%
Threonine 0.517mg 0.289mg 0%
Isoleucine 0.589mg 0.362mg 0%
Leucine 1.221mg 0.63mg 0%
Lysine 1.338mg 0.384mg 0%
Methionine 0.281mg 0.179mg 0%
Phenylalanine 0.556mg 0.395mg 0%
Valine 0.692mg 0.409mg 0%
Histidine 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Waffle
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 ProteinProtein +42.5%
Contains more WaterWater +70.7%
Contains more CarbsCarbs +982.2%
Contains more OtherOther +203.9%
~equal in Fats ~14.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Waffle
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 -65.4%
Contains more Poly. FatPolyunsaturated fat +1662.3%
~equal in Monounsaturated fat ~3.521g

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.