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  6. Waffle vs. Beetroot

Waffle vs. Beetroot — In-Depth Nutrition Comparison

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What are the differences between Waffle and Beetroot?

  • Waffle is higher in Selenium, Calcium, Vitamin B2, Phosphorus, Vitamin B1, and Iron, yet Beetroot is higher in Folate.
  • Waffle's daily need coverage for Selenium is 83% more.

We used Waffles, plain, prepared from recipe and Beets, raw types in this article.

Infographic

Waffle vs Beetroot 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
:
5
Beetroot
Beetroot
Contains more Calcium +1493.8%
Contains more Iron +188.8%
Contains more Phosphorus +375%
Contains more Zinc +94.3%
Contains more Selenium +6500%
Contains more Magnesium +21.1%
Contains more Potassium +104.4%
Contains less Sodium -84.7%
Contains more Copper +21%
Contains more Manganese +24.2%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Beetroot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 30% 17% 18% 29% 11% 10% 25% 43% 4%
Contains more Calcium +1493.8%
Contains more Iron +188.8%
Contains more Phosphorus +375%
Contains more Zinc +94.3%
Contains more Selenium +6500%
Contains more Magnesium +21.1%
Contains more Potassium +104.4%
Contains less Sodium -84.7%
Contains more Copper +21%
Contains more Manganese +24.2%

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
6
:
6
Beetroot
Beetroot
Contains more Vitamin A +590.9%
Contains more Vitamin B1 +748.4%
Contains more Vitamin B2 +767.5%
Contains more Vitamin B3 +520.7%
Contains more Vitamin B5 +212.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1125%
Contains more Vitamin B6 +19.6%
Contains more Folate +137%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Beetroot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 1% 0% 17% 8% 10% 7% 10% 16% 82% 0% 1%
Contains more Vitamin A +590.9%
Contains more Vitamin B1 +748.4%
Contains more Vitamin B2 +767.5%
Contains more Vitamin B3 +520.7%
Contains more Vitamin B5 +212.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +1125%
Contains more Vitamin B6 +19.6%
Contains more Folate +137%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
:
1
Beetroot
Beetroot
Contains more Protein +390.7%
Contains more Fats +8194.1%
Contains more Carbs +244.1%
Contains more Other +187%
Contains more Water +108.5%
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Beetroot
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Contains more Protein +390.7%
Contains more Fats +8194.1%
Contains more Carbs +244.1%
Contains more Other +187%
Contains more Water +108.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Beetroot
Beetroot
Contains more Monounsaturated Fat +10903.1%
Contains more Polyunsaturated fat +11208.3%
Contains less Saturated Fat -99.1%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Beetroot
23% 27% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.06 g
Contains more Monounsaturated Fat +10903.1%
Contains more Polyunsaturated fat +11208.3%
Contains less Saturated Fat -99.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Beetroot Opinion
Net carbs 32.9g 6.76g Waffle
Protein 7.9g 1.61g Waffle
Fats 14.1g 0.17g Waffle
Carbs 32.9g 9.56g Waffle
Calories 291kcal 43kcal Waffle
Sugar 6.76g Waffle
Fiber 2.8g Beetroot
Calcium 255mg 16mg Waffle
Iron 2.31mg 0.8mg Waffle
Magnesium 19mg 23mg Beetroot
Phosphorus 190mg 40mg Waffle
Potassium 159mg 325mg Beetroot
Sodium 511mg 78mg Beetroot
Zinc 0.68mg 0.35mg Waffle
Copper 0.062mg 0.075mg Beetroot
Manganese 0.265mg 0.329mg Beetroot
Selenium 46.2µg 0.7µg Waffle
Vitamin A 228IU 33IU Waffle
Vitamin A RAE 65µg 2µg Waffle
Vitamin E 0.04mg Beetroot
Vitamin C 0.4mg 4.9mg Beetroot
Vitamin B1 0.263mg 0.031mg Waffle
Vitamin B2 0.347mg 0.04mg Waffle
Vitamin B3 2.073mg 0.334mg Waffle
Vitamin B5 0.485mg 0.155mg Waffle
Vitamin B6 0.056mg 0.067mg Beetroot
Folate 46µg 109µg Beetroot
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 0.2µg Beetroot
Tryptophan 0.099mg 0.019mg Waffle
Threonine 0.289mg 0.047mg Waffle
Isoleucine 0.362mg 0.048mg Waffle
Leucine 0.63mg 0.068mg Waffle
Lysine 0.384mg 0.058mg Waffle
Methionine 0.179mg 0.018mg Waffle
Phenylalanine 0.395mg 0.046mg Waffle
Valine 0.409mg 0.056mg Waffle
Histidine 0.187mg 0.021mg Waffle
Cholesterol 69mg 0mg Beetroot
Saturated Fat 2.866g 0.027g Beetroot
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 0.032g Waffle
Polyunsaturated fat 6.785g 0.06g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Beetroot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Waffle
12%
Beetroot
Minerals Daily Need Coverage Score
66%
Waffle
19%
Beetroot

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 6.76g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.5)
Which food contains less Sodium?
Beetroot
Beetroot contains less Sodium (difference - 433mg)
Which food is lower in Cholesterol?
Beetroot
Beetroot is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Beetroot
Beetroot is lower in Saturated Fat (difference - 2.839g)
Which food is lower in glycemic index?
Beetroot
Beetroot is lower in glycemic index (difference - 12)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.