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Waffle vs. Arborio rice — In-Depth Nutrition Comparison

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Significant differences between waffle and arborio rice

  • The amount of selenium, vitamin B2, calcium, phosphorus, iron, vitamin B12, and vitamin B1 in waffle is higher than in arborio rice.
  • Waffle covers your daily selenium needs 70% more than arborio rice.

Specific food types used in this comparison are Waffles, plain, prepared from recipe and Rice, white, short-grain, enriched, cooked.

Infographic

Waffle vs Arborio rice 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
7
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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +25400%
Contains more PotassiumPotassium +511.5%
Contains more IronIron +58.2%
Contains more ZincZinc +70%
Contains more PhosphorusPhosphorus +475.8%
Contains more SeleniumSelenium +516%
Contains more CopperCopper +16.1%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +34.7%

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
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%
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +60.4%
Contains more Vitamin B2Vitamin B2 +2068.8%
Contains more Vitamin B3Vitamin B3 +38.8%
Contains more Vitamin B5Vitamin B5 +22.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +28.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.059mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +234.7%
Contains more FatsFats +7321.1%
Contains more CarbsCarbs +14.5%
Contains more OtherOther +1531.6%
Contains more WaterWater +63.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +5970.7%
Contains more Poly. FatPolyunsaturated fat +13470%
Contains less Sat. FatSaturated fat -98.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Arborio rice DV% diff.
Selenium 46.2µg 7.5µg 70%
Polyunsaturated fat 6.785g 0.05g 45%
Vitamin B2 0.347mg 0.016mg 25%
Calcium 255mg 1mg 25%
Cholesterol 69mg 0mg 23%
Sodium 511mg 0mg 22%
Phosphorus 190mg 33mg 22%
Fats 14.1g 0.19g 21%
Saturated fat 2.866g 0.051g 13%
Protein 7.9g 2.36g 11%
Iron 2.31mg 1.46mg 11%
Vitamin B12 0.25µg 0µg 10%
Monounsaturated fat 3.521g 0.058g 9%
Vitamin B1 0.263mg 0.164mg 8%
Calories 291kcal 130kcal 8%
Vitamin A 65µg 0µg 7%
Potassium 159mg 26mg 4%
Vitamin B3 2.073mg 1.493mg 4%
Manganese 0.265mg 0.357mg 4%
Zinc 0.68mg 0.4mg 3%
Magnesium 19mg 8mg 3%
Folate 46µg 59µg 3%
Vitamin B5 0.485mg 0.397mg 2%
Carbs 32.9g 28.73g 1%
Copper 0.062mg 0.072mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 28.73g N/A
Vitamin B6 0.056mg 0.059mg 0%
Tryptophan 0.099mg 0.027mg 0%
Threonine 0.289mg 0.084mg 0%
Isoleucine 0.362mg 0.102mg 0%
Leucine 0.63mg 0.195mg 0%
Lysine 0.384mg 0.085mg 0%
Methionine 0.179mg 0.056mg 0%
Phenylalanine 0.395mg 0.126mg 0%
Valine 0.409mg 0.144mg 0%
Histidine 0.187mg 0.056mg 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
Waffle Arborio rice
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
24%
Waffle
12%
Arborio rice
Minerals Daily Need Coverage Score
66%
Waffle
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $1)
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 511mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 2.815g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.