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  6. Waffle vs. Avocado

Waffle vs. Avocado — In-Depth Nutrition Comparison

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The main differences between waffle and avocadoes

  • Waffle is richer in selenium, calcium, iron, phosphorus, vitamin B2, and vitamin B1, yet avocadoes are richer in vitamin B5 and vitamin B6.
  • Daily need coverage for selenium for waffle is 83% higher.
  • Avocadoes have a lower glycemic index than waffle.

Food types used in this article are Waffles, plain, prepared from recipe and Avocados, raw, all commercial varieties.

Infographic

Waffle vs Avocado 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
5
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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Contains more CalciumCalcium +2025%
Contains more IronIron +320%
Contains more PhosphorusPhosphorus +265.4%
Contains more ManganeseManganese +86.6%
Contains more SeleniumSelenium +11450%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +205%
Contains more CopperCopper +206.5%
Contains less SodiumSodium -98.6%
~equal in Zinc ~0.64mg

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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
Contains more Vitamin AVitamin A +828.6%
Contains more Vitamin B1Vitamin B1 +292.5%
Contains more Vitamin B2Vitamin B2 +166.9%
Contains more Vitamin B3Vitamin B3 +19.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin B5Vitamin B5 +186.4%
Contains more Vitamin B6Vitamin B6 +358.9%
Contains more FolateFolate +76.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Avocado DV% diff.
Selenium 46.2µg 0.4µg 83%
Polyunsaturated fat 6.785g 1.816g 33%
Fiber 6.7g 27%
Calcium 255mg 12mg 24%
Cholesterol 69mg 0mg 23%
Iron 2.31mg 0.55mg 22%
Sodium 511mg 7mg 22%
Phosphorus 190mg 52mg 20%
Vitamin K 21µg 18%
Vitamin B5 0.485mg 1.389mg 18%
Vitamin B2 0.347mg 0.13mg 17%
Monounsaturated fat 3.521g 9.799g 16%
Vitamin B1 0.263mg 0.067mg 16%
Vitamin B6 0.056mg 0.257mg 15%
Vitamin E 2.07mg 14%
Copper 0.062mg 0.19mg 14%
Protein 7.9g 2g 12%
Vitamin C 0.4mg 10mg 11%
Vitamin B12 0.25µg 0µg 10%
Potassium 159mg 485mg 10%
Folate 46µg 81µg 9%
Carbs 32.9g 8.53g 8%
Calories 291kcal 160kcal 7%
Vitamin A 65µg 7µg 6%
Manganese 0.265mg 0.142mg 5%
Choline 14.2mg 3%
Saturated fat 2.866g 2.126g 3%
Vitamin B3 2.073mg 1.738mg 2%
Magnesium 19mg 29mg 2%
Fats 14.1g 14.66g 1%
Net carbs 32.9g 1.83g N/A
Sugar 0.66g N/A
Zinc 0.68mg 0.64mg 0%
Starch 0.11g 0%
Tryptophan 0.099mg 0.025mg 0%
Threonine 0.289mg 0.073mg 0%
Isoleucine 0.362mg 0.084mg 0%
Leucine 0.63mg 0.143mg 0%
Lysine 0.384mg 0.132mg 0%
Methionine 0.179mg 0.038mg 0%
Phenylalanine 0.395mg 0.097mg 0%
Valine 0.409mg 0.107mg 0%
Histidine 0.187mg 0.049mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g 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
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more ProteinProtein +295%
Contains more CarbsCarbs +285.7%
Contains more OtherOther +96.2%
Contains more WaterWater +74.4%
~equal in Fats ~14.66g

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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
Contains more Poly. FatPolyunsaturated fat +273.6%
Contains less Sat. FatSaturated fat -25.8%
Contains more Mono. FatMonounsaturated fat +178.3%

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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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.