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  6. Waffle vs. Green bean raw

Waffle vs. Green bean raw — In-Depth Nutrition Comparison

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How are waffle and green bean raw different?

  • Waffle is higher in selenium, calcium, phosphorus, vitamin B2, iron, and vitamin B1; however, green bean raw is richer in vitamin C.
  • Daily need coverage for selenium for waffle is 83% higher.
  • Green bean raw has a lower glycemic index (20) than waffle (76).

Waffles, plain, prepared from recipe and Beans, snap, green, raw are the varieties used in this article.

Infographic

Waffle vs Green bean raw 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
6
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CalciumCalcium +589.2%
Contains more IronIron +124.3%
Contains more ZincZinc +183.3%
Contains more PhosphorusPhosphorus +400%
Contains more ManganeseManganese +22.7%
Contains more SeleniumSelenium +7600%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +32.7%
Contains more CopperCopper +11.3%
Contains less SodiumSodium -98.8%

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.
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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin AVitamin A +85.7%
Contains more Vitamin B1Vitamin B1 +220.7%
Contains more Vitamin B2Vitamin B2 +233.7%
Contains more Vitamin B3Vitamin B3 +182.4%
Contains more Vitamin B5Vitamin B5 +115.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +39.4%
Contains more Vitamin CVitamin C +2950%
Contains more Vitamin B6Vitamin B6 +151.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Green bean raw DV% diff.
Selenium 46.2µg 0.6µg 83%
Polyunsaturated fat 6.785g 0.113g 44%
Vitamin K 43µg 36%
Cholesterol 69mg 0mg 23%
Phosphorus 190mg 38mg 22%
Calcium 255mg 37mg 22%
Sodium 511mg 6mg 22%
Fats 14.1g 0.22g 21%
Vitamin B2 0.347mg 0.104mg 19%
Iron 2.31mg 1.03mg 16%
Vitamin B1 0.263mg 0.082mg 15%
Saturated fat 2.866g 0.05g 13%
Calories 291kcal 31kcal 13%
Vitamin C 0.4mg 12.2mg 13%
Protein 7.9g 1.83g 12%
Fiber 2.7g 11%
Vitamin B12 0.25µg 0µg 10%
Carbs 32.9g 6.97g 9%
Monounsaturated fat 3.521g 0.01g 9%
Vitamin B3 2.073mg 0.734mg 8%
Vitamin B6 0.056mg 0.141mg 7%
Vitamin B5 0.485mg 0.225mg 5%
Zinc 0.68mg 0.24mg 4%
Folate 46µg 33µg 3%
Choline 15.3mg 3%
Vitamin E 0.41mg 3%
Vitamin A 65µg 35µg 3%
Manganese 0.265mg 0.216mg 2%
Fructose 1.39g 2%
Potassium 159mg 211mg 2%
Copper 0.062mg 0.069mg 1%
Magnesium 19mg 25mg 1%
Net carbs 32.9g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Tryptophan 0.099mg 0.019mg 0%
Threonine 0.289mg 0.079mg 0%
Isoleucine 0.362mg 0.066mg 0%
Leucine 0.63mg 0.112mg 0%
Lysine 0.384mg 0.088mg 0%
Methionine 0.179mg 0.022mg 0%
Phenylalanine 0.395mg 0.067mg 0%
Valine 0.409mg 0.09mg 0%
Histidine 0.187mg 0.034mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +331.7%
Contains more FatsFats +6309.1%
Contains more CarbsCarbs +372%
Contains more OtherOther +369.7%
Contains more WaterWater +115%

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% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +35110%
Contains more Poly. FatPolyunsaturated fat +5904.4%
Contains less Sat. FatSaturated fat -98.3%

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.