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Waffle vs. Caesar salad — In-Depth Nutrition Comparison

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The main differences between waffle and caesar salad

  • Waffle is richer in selenium, yet caesar salad is richer in vitamin B1, zinc, vitamin B3, copper, vitamin B12, and phosphorus.
  • Daily need coverage for selenium for waffle is 27% higher.
  • Waffle contains 3 times more cholesterol than caesar salad. Waffle contains 69mg of cholesterol, while caesar salad contains 24mg.
  • Caesar salad has a lower glycemic index than waffle.

Food types used in this article are Waffles, plain, prepared from recipe and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Waffle vs Caesar salad 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
1
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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more SeleniumSelenium +47.1%
Contains more MagnesiumMagnesium +47.4%
Contains more CopperCopper +103.2%
Contains more ZincZinc +136.8%
Contains more PhosphorusPhosphorus +21.6%
Contains less SodiumSodium -11.2%
Contains more ManganeseManganese +21.1%
~equal in Calcium ~233mg
~equal in Potassium ~170mg
~equal in Iron ~2.34mg

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
4
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 0% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +16.8%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +20%
Contains more Vitamin B1Vitamin B1 +43.3%
Contains more Vitamin B3Vitamin B3 +56.2%
Contains more Vitamin B12Vitamin B12 +60%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.447mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more FatsFats +47.8%
Contains more OtherOther +42.2%
Contains more ProteinProtein +69.5%
~equal in Carbs ~31.5g
~equal in Water ~43.39g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
3
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -31.9%
Contains more Mono. FatMonounsaturated fat +47.9%
Contains more Poly. FatPolyunsaturated fat +364.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Caesar salad DV% diff.
Polyunsaturated fat 6.785g 1.461g 35%
Selenium 46.2µg 31.4µg 27%
Cholesterol 69mg 24mg 15%
Folate 46µg 12%
Protein 7.9g 13.39g 11%
Vitamin B1 0.263mg 0.377mg 10%
Starch 25.29g 10%
Zinc 0.68mg 1.61mg 8%
Vitamin B3 2.073mg 3.237mg 7%
Copper 0.062mg 0.126mg 7%
Fiber 1.7g 7%
Fats 14.1g 9.54g 7%
Saturated fat 2.866g 4.206g 6%
Phosphorus 190mg 231mg 6%
Vitamin B12 0.25µg 0.4µg 6%
Vitamin K 5.9µg 5%
Vitamin B6 0.056mg 4%
Vitamin E 0.61mg 4%
Vitamin B2 0.347mg 0.297mg 4%
Monounsaturated fat 3.521g 2.38g 3%
Calcium 255mg 233mg 2%
Magnesium 19mg 28mg 2%
Sodium 511mg 454mg 2%
Manganese 0.265mg 0.321mg 2%
Fructose 1.13g 1%
Calories 291kcal 265kcal 1%
Vitamin A 65µg 78µg 1%
Vitamin B5 0.485mg 0.447mg 1%
Vitamin C 0.4mg 0mg 0%
Carbs 32.9g 31.5g 0%
Net carbs 32.9g 29.8g N/A
Potassium 159mg 170mg 0%
Iron 2.31mg 2.34mg 0%
Sugar 4.02g N/A
Tryptophan 0.099mg 0.15mg 0%
Threonine 0.289mg 0.393mg 0%
Isoleucine 0.362mg 0.547mg 0%
Leucine 0.63mg 1.137mg 0%
Lysine 0.384mg 0.523mg 0%
Methionine 0.179mg 0.3mg 0%
Phenylalanine 0.395mg 0.717mg 0%
Valine 0.409mg 0.7mg 0%
Histidine 0.187mg 0.36mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.155g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Caesar salad
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Waffle
27%
Caesar salad
Minerals Daily Need Coverage Score
66%
Waffle
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 4.02g)
Which food is lower in Saturated fat?
Waffle
Waffle is lower in Saturated fat (difference - 1.34g)
Which food is lower in Cholesterol?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 45mg)
Which food contains less Sodium?
Caesar salad
Caesar salad contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Caesar salad
Caesar salad is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Caesar salad
Caesar salad is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.