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  6. Fish sandwich vs. Waffle

Fish sandwich vs. Waffle — In-Depth Nutrition Comparison

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Important differences between fish sandwiches and waffle

  • Fish sandwiches have more vitamin B12; however, waffle has more selenium, calcium, vitamin B2, phosphorus, and iron.
  • Waffle's daily need coverage for selenium is 51% more.
  • Fish sandwiches have 3 times more vitamin B12 than waffle. Fish sandwiches have 0.68µg of vitamin B12, while waffle has 0.25µg.
  • Fish sandwiches are lower in saturated fat.
  • Waffle has a higher glycemic index than fish sandwiches.

The food varieties used in the comparison are Fast foods, fish sandwich, with tartar sauce and Waffles, plain, prepared from recipe.

Infographic

Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Waffle
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 MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +29.6%
Contains more CopperCopper +21%
Contains more CalciumCalcium +589.2%
Contains more IronIron +54%
Contains more ZincZinc +38.8%
Contains more PhosphorusPhosphorus +63.8%
Contains less SodiumSodium -15.1%
Contains more SeleniumSelenium +156.7%
~equal in Manganese ~0.265mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Waffle
Waffle
4
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 +350%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin B12Vitamin B12 +172%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +983.3%
Contains more Vitamin B1Vitamin B1 +25.2%
Contains more Vitamin B2Vitamin B2 +147.9%
Contains more Vitamin B5Vitamin B5 +31.1%
~equal in Vitamin B3 ~2.073mg
~equal in Folate ~46µg

All nutrients comparison - raw data values

Nutrient Fish sandwich Waffle DV% diff.
Selenium 18µg 46.2µg 51%
Calcium 37mg 255mg 22%
Vitamin B12 0.68µg 0.25µg 18%
Vitamin B2 0.14mg 0.347mg 16%
Cholesterol 35mg 69mg 11%
Phosphorus 116mg 190mg 11%
Vitamin K 13.6µg 11%
Iron 1.5mg 2.31mg 10%
Vitamin A 6µg 65µg 7%
Protein 10.29g 7.9g 5%
Choline 28.9mg 5%
Saturated fat 1.949g 2.866g 4%
Fiber 1g 4%
Polyunsaturated fat 6.257g 6.785g 4%
Sodium 602mg 511mg 4%
Vitamin E 0.55mg 4%
Vitamin B1 0.21mg 0.263mg 4%
Fats 12.45g 14.1g 3%
Vitamin B5 0.37mg 0.485mg 2%
Monounsaturated fat 2.595g 3.521g 2%
Zinc 0.49mg 0.68mg 2%
Carbs 26.69g 32.9g 2%
Fructose 1.47g 2%
Vitamin C 1.8mg 0.4mg 2%
Calories 257kcal 291kcal 2%
Vitamin B6 0.07mg 0.056mg 1%
Vitamin D 0.2µg 1%
Copper 0.075mg 0.062mg 1%
Potassium 206mg 159mg 1%
Magnesium 25mg 19mg 1%
Vitamin D 9IU 1%
Net carbs 25.69g 32.9g N/A
Sugar 3.53g N/A
Manganese 0.264mg 0.265mg 0%
Vitamin B3 2.15mg 2.073mg 0%
Folate 46µg 46µg 0%
Trans fat 0.08g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0.029g 0.001g N/A
Omega-3 - DHA 0.064g 0.006g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 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 +30.3%
Contains more WaterWater +15.3%
Contains more FatsFats +13.3%
Contains more CarbsCarbs +23.3%
Contains more OtherOther +45.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 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 -32%
Contains more Mono. FatMonounsaturated fat +35.7%
~equal in Polyunsaturated fat ~6.785g

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.