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  6. Waffle vs. Green beans

Waffle vs. Green beans — In-Depth Nutrition Comparison

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Significant differences between waffle and green beans

  • The amount of selenium, phosphorus, calcium, iron, vitamin B2, vitamin B1, and vitamin B12 in waffle is higher than in green beans.
  • Waffle covers your daily selenium needs 84% more than green beans.
  • Waffle has a higher glycemic index. The glycemic index of waffle is 76, while the glycemic index of green beans is 20.

Specific food types used in this comparison are Waffles, plain, prepared from recipe and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Waffle vs Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more CalciumCalcium +479.5%
Contains more IronIron +255.4%
Contains more ZincZinc +172%
Contains more PhosphorusPhosphorus +555.2%
Contains more SeleniumSelenium +23000%
Contains less SodiumSodium -99.8%
~equal in Magnesium ~18mg
~equal in Potassium ~146mg
~equal in Copper ~0.057mg
~equal in Manganese ~0.285mg

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
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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin AVitamin A +103.1%
Contains more Vitamin B1Vitamin B1 +255.4%
Contains more Vitamin B2Vitamin B2 +257.7%
Contains more Vitamin B3Vitamin B3 +237.6%
Contains more Vitamin B5Vitamin B5 +555.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +39.4%
Contains more Vitamin CVitamin C +2325%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.056mg

All nutrients comparison - raw data values

Nutrient Waffle Green beans DV% diff.
Selenium 46.2µg 0.2µg 84%
Polyunsaturated fat 6.785g 0.145g 44%
Vitamin K 47.9µg 40%
Phosphorus 190mg 29mg 23%
Cholesterol 69mg 0mg 23%
Sodium 511mg 1mg 22%
Fats 14.1g 0.28g 21%
Calcium 255mg 44mg 21%
Iron 2.31mg 0.65mg 21%
Vitamin B2 0.347mg 0.097mg 19%
Vitamin B1 0.263mg 0.074mg 16%
Saturated fat 2.866g 0.064g 13%
Calories 291kcal 35kcal 13%
Fiber 3.2g 13%
Protein 7.9g 1.89g 12%
Vitamin B12 0.25µg 0µg 10%
Vitamin C 0.4mg 9.7mg 10%
Monounsaturated fat 3.521g 0.011g 9%
Vitamin B3 2.073mg 0.614mg 9%
Vitamin B5 0.485mg 0.074mg 8%
Carbs 32.9g 7.88g 8%
Vitamin A 65µg 32µg 4%
Zinc 0.68mg 0.25mg 4%
Folate 46µg 33µg 3%
Vitamin E 0.46mg 3%
Choline 16.9mg 3%
Copper 0.062mg 0.057mg 1%
Manganese 0.265mg 0.285mg 1%
Net carbs 32.9g 4.68g N/A
Magnesium 19mg 18mg 0%
Potassium 159mg 146mg 0%
Sugar 3.63g N/A
Vitamin B6 0.056mg 0.056mg 0%
Tryptophan 0.099mg 0.02mg 0%
Threonine 0.289mg 0.082mg 0%
Isoleucine 0.362mg 0.069mg 0%
Leucine 0.63mg 0.116mg 0%
Lysine 0.384mg 0.091mg 0%
Methionine 0.179mg 0.023mg 0%
Phenylalanine 0.395mg 0.069mg 0%
Valine 0.409mg 0.093mg 0%
Histidine 0.187mg 0.035mg 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
Waffle
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% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +318%
Contains more FatsFats +4935.7%
Contains more CarbsCarbs +317.5%
Contains more OtherOther +324.7%
Contains more WaterWater +112.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
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
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +31909.1%
Contains more Poly. FatPolyunsaturated fat +4579.3%
Contains less Sat. FatSaturated fat -97.8%

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.