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Soybean meal vs. Waffle — In-Depth Nutrition Comparison

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What are the main differences between soybean meal and waffle?

  • Soybean meal is richer in copper, manganese, iron, phosphorus, potassium, magnesium, folate, zinc, and vitamin B6, while waffle is higher in selenium.
  • Soybean meal's daily need coverage for copper is 215% higher.
  • Waffle has 16 times less magnesium than soybean meal. Soybean meal has 306mg of magnesium, while waffle has 19mg.

We used Soy meal, defatted, raw and Waffles, plain, prepared from recipe types in this comparison.

Infographic

Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Waffle
1
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 +1510.5%
Contains more PotassiumPotassium +1466%
Contains more IronIron +493.1%
Contains more CopperCopper +3125.8%
Contains more ZincZinc +644.1%
Contains more PhosphorusPhosphorus +268.9%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1334%
Contains more SeleniumSelenium +1300%
~equal in Calcium ~255mg

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% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
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 B1Vitamin B1 +162.7%
Contains more Vitamin B3Vitamin B3 +24.8%
Contains more Vitamin B5Vitamin B5 +307.4%
Contains more Vitamin B6Vitamin B6 +916.1%
Contains more FolateFolate +558.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3150%
Contains more Vitamin B2Vitamin B2 +38.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Waffle
2
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 +522.8%
Contains more OtherOther +80%
Contains more FatsFats +490%
Contains more WaterWater +505.2%
~equal in Carbs ~32.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
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 -90.6%
Contains more Mono. FatMonounsaturated fat +760.9%
Contains more Poly. FatPolyunsaturated fat +549.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean meal Waffle
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Waffle DV% diff.
Copper 2mg 0.062mg 215%
Manganese 3.8mg 0.265mg 154%
Iron 13.7mg 2.31mg 142%
Protein 49.2g 7.9g 83%
Selenium 3.3µg 46.2µg 78%
Phosphorus 701mg 190mg 73%
Potassium 2490mg 159mg 69%
Magnesium 306mg 19mg 68%
Folate 303µg 46µg 64%
Zinc 5.06mg 0.68mg 40%
Vitamin B6 0.569mg 0.056mg 39%
Polyunsaturated fat 1.045g 6.785g 38%
Vitamin B1 0.691mg 0.263mg 36%
Vitamin B5 1.976mg 0.485mg 30%
Cholesterol 0mg 69mg 23%
Sodium 3mg 511mg 22%
Fats 2.39g 14.1g 18%
Saturated fat 0.268g 2.866g 12%
Vitamin B12 0µg 0.25µg 10%
Monounsaturated fat 0.409g 3.521g 8%
Vitamin A 2µg 65µg 7%
Vitamin B2 0.251mg 0.347mg 7%
Vitamin B3 2.587mg 2.073mg 3%
Calories 337kcal 291kcal 2%
Calcium 244mg 255mg 1%
Carbs 35.89g 32.9g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 35.89g 32.9g N/A
Tryptophan 0.653mg 0.099mg 0%
Threonine 1.952mg 0.289mg 0%
Isoleucine 2.18mg 0.362mg 0%
Leucine 3.66mg 0.63mg 0%
Lysine 2.991mg 0.384mg 0%
Methionine 0.606mg 0.179mg 0%
Phenylalanine 2.346mg 0.395mg 0%
Valine 2.243mg 0.409mg 0%
Histidine 1.212mg 0.187mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal 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
58%
Soybean meal
24%
Waffle
Minerals Daily Need Coverage Score
264%
Soybean meal
66%
Waffle

Comparison summary

Which food is lower in Cholesterol?
Soybean meal
Soybean meal is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 508mg)
Which food is lower in Saturated fat?
Soybean meal
Soybean meal is lower in Saturated fat (difference - 2.598g)
Which food is lower in glycemic index?
Soybean meal
Soybean meal is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.