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Waffle vs. Chard raw — In-Depth Nutrition Comparison

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The main differences between waffle and chard raw

  • Waffle is richer in selenium, phosphorus, calcium, vitamin B2, and vitamin B1, yet chard raw is richer in vitamin A, vitamin C, and magnesium.
  • Daily need coverage for vitamin A for chard raw is 118% higher.
  • Chard raw has a lower glycemic index than waffle.

Food types used in this article are Waffles, plain, prepared from recipe and Chard, swiss, raw.

Infographic

Waffle vs Chard 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
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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more CalciumCalcium +400%
Contains more IronIron +28.3%
Contains more ZincZinc +88.9%
Contains more PhosphorusPhosphorus +313%
Contains more SeleniumSelenium +5033.3%
Contains more MagnesiumMagnesium +326.3%
Contains more PotassiumPotassium +138.4%
Contains more CopperCopper +188.7%
Contains less SodiumSodium -58.3%
Contains more ManganeseManganese +38.1%

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
6
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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin B1Vitamin B1 +557.5%
Contains more Vitamin B2Vitamin B2 +285.6%
Contains more Vitamin B3Vitamin B3 +418.3%
Contains more Vitamin B5Vitamin B5 +182%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +228.6%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin AVitamin A +370.8%
Contains more Vitamin B6Vitamin B6 +76.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +338.9%
Contains more FatsFats +6950%
Contains more CarbsCarbs +779.7%
Contains more OtherOther +93.8%
Contains more WaterWater +120.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +8702.5%
Contains more Poly. FatPolyunsaturated fat +9592.9%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Chard raw
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium 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 Chard raw DV% diff.
Vitamin K 830µg 692%
Selenium 46.2µg 0.9µg 82%
Polyunsaturated fat 6.785g 0.07g 45%
Vitamin C 0.4mg 30mg 33%
Vitamin A 65µg 306µg 27%
Cholesterol 69mg 0mg 23%
Phosphorus 190mg 46mg 21%
Fats 14.1g 0.2g 21%
Vitamin B2 0.347mg 0.09mg 20%
Calcium 255mg 51mg 20%
Vitamin B1 0.263mg 0.04mg 19%
Magnesium 19mg 81mg 15%
Calories 291kcal 19kcal 14%
Copper 0.062mg 0.179mg 13%
Sodium 511mg 213mg 13%
Saturated fat 2.866g 0.03g 13%
Vitamin E 1.89mg 13%
Protein 7.9g 1.8g 12%
Carbs 32.9g 3.74g 10%
Vitamin B12 0.25µg 0µg 10%
Vitamin B3 2.073mg 0.4mg 10%
Monounsaturated fat 3.521g 0.04g 9%
Folate 46µg 14µg 8%
Potassium 159mg 379mg 6%
Vitamin B5 0.485mg 0.172mg 6%
Iron 2.31mg 1.8mg 6%
Fiber 1.6g 6%
Manganese 0.265mg 0.366mg 4%
Vitamin B6 0.056mg 0.099mg 3%
Zinc 0.68mg 0.36mg 3%
Choline 18mg 3%
Net carbs 32.9g 2.14g N/A
Sugar 1.1g N/A
Tryptophan 0.099mg 0.017mg 0%
Threonine 0.289mg 0.083mg 0%
Isoleucine 0.362mg 0.147mg 0%
Leucine 0.63mg 0.13mg 0%
Lysine 0.384mg 0.099mg 0%
Methionine 0.179mg 0.019mg 0%
Phenylalanine 0.395mg 0.11mg 0%
Valine 0.409mg 0.11mg 0%
Histidine 0.187mg 0.036mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Chard raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
185%
Chard raw
Minerals Daily Need Coverage Score
66%
Waffle
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 1.1g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Chard raw
Chard raw contains less Sodium (difference - 298mg)
Which food is lower in Saturated fat?
Chard raw
Chard raw is lower in Saturated fat (difference - 2.836g)
Which food is lower in glycemic index?
Chard raw
Chard raw is lower in glycemic index (difference - 44)
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.