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  6. Waffle vs. Blackberry

Waffle vs. Blackberry — In-Depth Nutrition Comparison

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How are waffle and blackberries different?

  • Waffle is higher in selenium, vitamin B2, phosphorus, calcium, iron, and vitamin B1; however, blackberries are richer in vitamin C and manganese.
  • Daily need coverage for selenium for waffle is 83% higher.
  • Blackberries have a lower glycemic index (25) than waffle (76).

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

Infographic

Waffle vs Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more CalciumCalcium +779.3%
Contains more IronIron +272.6%
Contains more ZincZinc +28.3%
Contains more PhosphorusPhosphorus +763.6%
Contains more SeleniumSelenium +11450%
Contains more CopperCopper +166.1%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +143.8%
~equal in Magnesium ~20mg
~equal in Potassium ~162mg

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
8
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +490.9%
Contains more Vitamin B1Vitamin B1 +1215%
Contains more Vitamin B2Vitamin B2 +1234.6%
Contains more Vitamin B3Vitamin B3 +220.9%
Contains more Vitamin B5Vitamin B5 +75.7%
Contains more Vitamin B6Vitamin B6 +86.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +84%
Contains more Vitamin CVitamin C +5150%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Blackberry DV% diff.
Selenium 46.2µg 0.4µg 83%
Polyunsaturated fat 6.785g 0.28g 43%
Vitamin B2 0.347mg 0.026mg 25%
Phosphorus 190mg 22mg 24%
Vitamin C 0.4mg 21mg 23%
Cholesterol 69mg 0mg 23%
Calcium 255mg 29mg 23%
Sodium 511mg 1mg 22%
Fats 14.1g 0.49g 21%
Iron 2.31mg 0.62mg 21%
Fiber 5.3g 21%
Vitamin B1 0.263mg 0.02mg 20%
Vitamin K 19.8µg 17%
Manganese 0.265mg 0.646mg 17%
Saturated fat 2.866g 0.014g 13%
Protein 7.9g 1.39g 13%
Calories 291kcal 43kcal 12%
Copper 0.062mg 0.165mg 11%
Vitamin B12 0.25µg 0µg 10%
Monounsaturated fat 3.521g 0.047g 9%
Vitamin B3 2.073mg 0.646mg 9%
Vitamin E 1.17mg 8%
Carbs 32.9g 9.61g 8%
Vitamin A 65µg 11µg 6%
Folate 46µg 25µg 5%
Vitamin B5 0.485mg 0.276mg 4%
Fructose 2.4g 3%
Choline 8.5mg 2%
Vitamin B6 0.056mg 0.03mg 2%
Zinc 0.68mg 0.53mg 1%
Net carbs 32.9g 4.31g N/A
Magnesium 19mg 20mg 0%
Potassium 159mg 162mg 0%
Sugar 4.88g 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
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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more ProteinProtein +468.3%
Contains more FatsFats +2777.6%
Contains more CarbsCarbs +242.4%
Contains more OtherOther +761.1%
Contains more WaterWater +109.9%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains more Mono. FatMonounsaturated fat +7391.5%
Contains more Poly. FatPolyunsaturated fat +2323.2%
Contains less Sat. FatSaturated fat -99.5%

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.