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  6. Waffle vs. Almond butter

Waffle vs. Almond butter — In-Depth Nutrition Comparison

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Important differences between waffle and almond butter

  • Waffle has more selenium and vitamin B1; however, almond butter has more copper, manganese, magnesium, vitamin B2, phosphorus, and zinc.
  • Almond butter's daily need coverage for copper is 97% more.

The food varieties used in the comparison are Waffles, plain, prepared from recipe and Nuts, almond butter, plain, without salt added.

Infographic

Waffle vs Almond butter 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.
Waffle
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more SeleniumSelenium +1825%
Contains more MagnesiumMagnesium +1368.4%
Contains more CalciumCalcium +36.1%
Contains more PotassiumPotassium +370.4%
Contains more IronIron +51.1%
Contains more CopperCopper +1406.5%
Contains more ZincZinc +383.8%
Contains more PhosphorusPhosphorus +167.4%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +704.2%

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.
Waffle
Waffle
5
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%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +541.5%
Contains more Vitamin B5Vitamin B5 +52.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B2Vitamin B2 +170.6%
Contains more Vitamin B3Vitamin B3 +52.2%
Contains more Vitamin B6Vitamin B6 +83.9%
Contains more FolateFolate +15.2%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Almond butter DV% diff.
Vitamin E 24.21mg 161%
Copper 0.062mg 0.934mg 97%
Manganese 0.265mg 2.131mg 81%
Selenium 46.2µg 2.4µg 80%
Monounsaturated fat 3.521g 32.445g 72%
Fats 14.1g 55.5g 64%
Magnesium 19mg 279mg 62%
Polyunsaturated fat 6.785g 13.613g 46%
Vitamin B2 0.347mg 0.939mg 46%
Phosphorus 190mg 508mg 45%
Fiber 10.3g 41%
Protein 7.9g 20.96g 26%
Zinc 0.68mg 3.29mg 24%
Cholesterol 69mg 0mg 23%
Sodium 511mg 7mg 22%
Vitamin B1 0.263mg 0.041mg 19%
Potassium 159mg 748mg 17%
Calories 291kcal 614kcal 16%
Iron 2.31mg 3.49mg 15%
Vitamin B12 0.25µg 0µg 10%
Calcium 255mg 347mg 9%
Choline 52.1mg 9%
Vitamin A 65µg 0µg 7%
Vitamin B3 2.073mg 3.155mg 7%
Saturated fat 2.866g 4.152g 6%
Carbs 32.9g 18.82g 5%
Vitamin B6 0.056mg 0.103mg 4%
Vitamin B5 0.485mg 0.318mg 3%
Folate 46µg 53µg 2%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Tryptophan 0.099mg 0.159mg 0%
Threonine 0.289mg 0.555mg 0%
Isoleucine 0.362mg 0.813mg 0%
Leucine 0.63mg 1.483mg 0%
Lysine 0.384mg 0.612mg 0%
Methionine 0.179mg 0.122mg 0%
Phenylalanine 0.395mg 1.149mg 0%
Valine 0.409mg 0.937mg 0%
Histidine 0.187mg 0.55mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more CarbsCarbs +74.8%
Contains more WaterWater +2461%
Contains more ProteinProtein +165.3%
Contains more FatsFats +293.6%
~equal in Other ~3.08g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
1
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -31%
Contains more Mono. FatMonounsaturated fat +821.5%
Contains more Poly. FatPolyunsaturated fat +100.6%

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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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.