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  6. Waffle vs. Chinese cabbage

Waffle vs. Chinese cabbage — In-Depth Nutrition Comparison

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Summary of differences between waffle and Chinese cabbage

  • Waffle has more selenium, phosphorus, vitamin B2, iron, vitamin B1, and calcium; however, Chinese cabbage is higher in vitamin A and vitamin C.
  • Chinese cabbage covers your daily need for vitamin A, 85% more than waffle.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Cabbage, chinese (pak-choi), raw.

Infographic

Waffle vs Chinese cabbage 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
7
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% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more CalciumCalcium +142.9%
Contains more IronIron +188.8%
Contains more CopperCopper +195.2%
Contains more ZincZinc +257.9%
Contains more PhosphorusPhosphorus +413.5%
Contains more ManganeseManganese +66.7%
Contains more SeleniumSelenium +9140%
Contains more PotassiumPotassium +58.5%
Contains less SodiumSodium -87.3%
~equal in Magnesium ~19mg

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
5
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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B1Vitamin B1 +557.5%
Contains more Vitamin B2Vitamin B2 +395.7%
Contains more Vitamin B3Vitamin B3 +314.6%
Contains more Vitamin B5Vitamin B5 +451.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +11150%
Contains more Vitamin AVitamin A +243.1%
Contains more Vitamin B6Vitamin B6 +246.4%
Contains more FolateFolate +43.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Chinese cabbage DV% diff.
Selenium 46.2µg 0.5µg 83%
Vitamin C 0.4mg 45mg 50%
Polyunsaturated fat 6.785g 0.096g 45%
Vitamin K 45.5µg 38%
Cholesterol 69mg 0mg 23%
Phosphorus 190mg 37mg 22%
Vitamin B2 0.347mg 0.07mg 21%
Fats 14.1g 0.2g 21%
Vitamin B1 0.263mg 0.04mg 19%
Iron 2.31mg 0.8mg 19%
Sodium 511mg 65mg 19%
Vitamin A 65µg 223µg 18%
Calcium 255mg 105mg 15%
Calories 291kcal 13kcal 14%
Protein 7.9g 1.5g 13%
Saturated fat 2.866g 0.027g 13%
Vitamin B6 0.056mg 0.194mg 11%
Vitamin B3 2.073mg 0.5mg 10%
Vitamin B12 0.25µg 0µg 10%
Carbs 32.9g 2.18g 10%
Monounsaturated fat 3.521g 0.015g 9%
Vitamin B5 0.485mg 0.088mg 8%
Folate 46µg 66µg 5%
Manganese 0.265mg 0.159mg 5%
Copper 0.062mg 0.021mg 5%
Zinc 0.68mg 0.19mg 4%
Fiber 1g 4%
Potassium 159mg 252mg 3%
Choline 6.4mg 1%
Vitamin E 0.09mg 1%
Net carbs 32.9g 1.18g N/A
Magnesium 19mg 19mg 0%
Sugar 1.18g N/A
Tryptophan 0.099mg 0.015mg 0%
Threonine 0.289mg 0.049mg 0%
Isoleucine 0.362mg 0.085mg 0%
Leucine 0.63mg 0.088mg 0%
Lysine 0.384mg 0.089mg 0%
Methionine 0.179mg 0.009mg 0%
Phenylalanine 0.395mg 0.044mg 0%
Valine 0.409mg 0.066mg 0%
Histidine 0.187mg 0.026mg 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% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +426.7%
Contains more FatsFats +6950%
Contains more CarbsCarbs +1409.2%
Contains more OtherOther +287.5%
Contains more WaterWater +127%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +23373.3%
Contains more Poly. FatPolyunsaturated fat +6967.7%
Contains less Sat. FatSaturated fat -99.1%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.