Soup beans vs. Waffle — In-Depth Nutrition Comparison

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The main differences between soup beans and waffle

Soup beans are richer in vitamin A and copper, yet waffle is richer in selenium, calcium, vitamin B2, phosphorus, vitamin B1, iron, and vitamin B12.
Daily need coverage for selenium for waffle is 71% higher.
Soup beans contain 7 times more vitamin A than waffle. Soup beans contain 1626IU of vitamin A, while waffle contains 228IU.
Soup beans contain less cholesterol.
Soup beans have a lower glycemic index than waffle.

Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve 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.

Soup beans

Waffle

Contains more CopperCopper	+158.1%
Contains less SodiumSodium	-21.7%

Contains more CalciumCalcium	+696.9%
Contains more IronIron	+73.7%
Contains more ZincZinc	+54.5%
Contains more PhosphorusPhosphorus	+222%
Contains more SeleniumSelenium	+569.6%

~equal in Magnesium ~19mg

~equal in Potassium ~159mg

~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.

Soup beans

Waffle

Contains more Vitamin CVitamin C	+350%
Contains more Vitamin AVitamin A	+24.6%

Contains more Vitamin B1Vitamin B1	+338.3%
Contains more Vitamin B2Vitamin B2	+478.3%
Contains more Vitamin B3Vitamin B3	+196.1%
Contains more Vitamin B5Vitamin B5	+1112.5%
Contains more Vitamin B6Vitamin B6	+12%
Contains more Vitamin B12Vitamin B12	+733.3%
Contains more FolateFolate	+283.3%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	6.9µg	46.2µg	71%
Polyunsaturated fat	0.39g	6.785g	43%
Vitamin B2	0.06mg	0.347mg	22%
Calcium	32mg	255mg	22%
Cholesterol	9mg	69mg	20%
Phosphorus	59mg	190mg	19%
Fiber	4.6g		18%
Vitamin B1	0.06mg	0.263mg	17%
Fats	3.5g	14.1g	16%
Iron	1.33mg	2.31mg	12%
Copper	0.16mg	0.062mg	11%
Calories	95kcal	291kcal	10%
Vitamin B5	0.04mg	0.485mg	9%
Vitamin B3	0.7mg	2.073mg	9%
Vitamin B12	0.03µg	0.25µg	9%
Folate	12µg	46µg	9%
Carbs	11.16g	32.9g	7%
Saturated fat	1.37g	2.866g	7%
Monounsaturated fat	1.58g	3.521g	5%
Sodium	400mg	511mg	5%
Protein	5.19g	7.9g	5%
Vitamin A	81µg	65µg	2%
Vitamin C	1.8mg	0.4mg	2%
Zinc	0.44mg	0.68mg	2%
Manganese	0.29mg	0.265mg	1%
Net carbs	6.56g	32.9g	N/A
Magnesium	19mg	19mg	0%
Potassium	175mg	159mg	0%
Vitamin B6	0.05mg	0.056mg	0%
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		0.001g	N/A
Omega-3 - DHA		0.006g	N/A