Waffle vs. Beans — In-Depth Nutrition Comparison
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What are the main differences between waffle and beans?
- Waffle is richer in selenium, iron, vitamin B2, calcium, phosphorus, and vitamin B12, while beans are higher in copper.
- Waffle's daily need coverage for selenium is 76% higher.
- Waffle has a higher glycemic index (76) than beans (33).
We used Waffles, plain, prepared from recipe and Beans, baked, canned, no salt added types in this comparison.
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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.
| Contains more CalciumCalcium | +410% |
| Contains more IronIron | +696.6% |
| Contains more PhosphorusPhosphorus | +82.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +926.7% |
| Contains more MagnesiumMagnesium | +68.4% |
| Contains more PotassiumPotassium | +86.2% |
| Contains more CopperCopper | +232.3% |
| Contains more ZincZinc | +105.9% |
| Contains less SodiumSodium | -99.8% |
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.
| Contains more Vitamin AVitamin A | +1200% |
| Contains more Vitamin B1Vitamin B1 | +75.3% |
| Contains more Vitamin B2Vitamin B2 | +478.3% |
| Contains more Vitamin B3Vitamin B3 | +382.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +91.7% |
| Contains more Vitamin CVitamin C | +675% |
| Contains more Vitamin B6Vitamin B6 | +132.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 46.2µg | 4.5µg | 76% |
| Polyunsaturated fat | 6.785g | 0.172g | 44% |
| Iron | 2.31mg | 0.29mg | 25% |
| Cholesterol | 69mg | 0mg | 23% |
| Sodium | 511mg | 1mg | 22% |
| Fiber | 5.5g | 22% | |
| Vitamin B2 | 0.347mg | 0.06mg | 22% |
| Calcium | 255mg | 50mg | 21% |
| Fats | 14.1g | 0.4g | 21% |
| Copper | 0.062mg | 0.206mg | 16% |
| Saturated fat | 2.866g | 0.103g | 13% |
| Manganese | 0.265mg | 12% | |
| Phosphorus | 190mg | 104mg | 12% |
| Vitamin B12 | 0.25µg | 0µg | 10% |
| Vitamin B3 | 2.073mg | 0.43mg | 10% |
| Vitamin B5 | 0.485mg | 10% | |
| Monounsaturated fat | 3.521g | 0.035g | 9% |
| Vitamin B1 | 0.263mg | 0.15mg | 9% |
| Calories | 291kcal | 105kcal | 9% |
| Vitamin A | 65µg | 5µg | 7% |
| Zinc | 0.68mg | 1.4mg | 7% |
| Protein | 7.9g | 4.8g | 6% |
| Vitamin B6 | 0.056mg | 0.13mg | 6% |
| Folate | 46µg | 24µg | 6% |
| Choline | 30.8mg | 6% | |
| Potassium | 159mg | 296mg | 4% |
| Carbs | 32.9g | 20.49g | 4% |
| Vitamin C | 0.4mg | 3.1mg | 3% |
| Magnesium | 19mg | 32mg | 3% |
| Vitamin E | 0.15mg | 1% | |
| Vitamin K | 0.8µg | 1% | |
| Net carbs | 32.9g | 14.99g | N/A |
| Sugar | 7.78g | N/A | |
| 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 | 0g | N/A |
| Omega-3 - DHA | 0.006g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +64.6% |
| Contains more FatsFats | +3425% |
| Contains more CarbsCarbs | +60.6% |
| Contains more OtherOther | +81.3% |
| Contains more WaterWater | +72.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9960% |
| Contains more Poly. FatPolyunsaturated fat | +3844.8% |
| Contains less Sat. FatSaturated fat | -96.4% |
