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  6. Waffle vs. Mozzarella

Waffle vs. Mozzarella — In-Depth Nutrition Comparison

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The main differences between waffle and mozzarella

  • Waffle is richer in selenium, iron, vitamin B1, and vitamin B3, yet mozzarella is richer in phosphorus, calcium, vitamin B1,2 and zinc.
  • Daily need coverage for selenium for waffle is 55% higher.
  • Waffle contains 32 times more sodium than mozzarella. Waffle contains 511mg of sodium, while mozzarella contains 16mg.
  • Mozzarella has a lower glycemic index than waffle.

Food types used in this article are Waffles, plain, prepared from recipe and Cheese, mozzarella, low sodium.

Infographic

Waffle vs Mozzarella infographic
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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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +67.4%
Contains more IronIron +824%
Contains more CopperCopper +129.6%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +194.3%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +186.7%
Contains more ZincZinc +360.3%
Contains more PhosphorusPhosphorus +175.8%
Contains less SodiumSodium -96.9%

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 0% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1215%
Contains more Vitamin B3Vitamin B3 +1627.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +411.1%
Contains more Vitamin AVitamin A +110.8%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin B12Vitamin B12 +268%
~equal in Vitamin B2 ~0.34mg

All nutrients comparison - raw data values

Nutrient Waffle Mozzarella DV% diff.
Selenium 46.2µg 15.7µg 55%
Calcium 255mg 731mg 48%
Phosphorus 190mg 524mg 48%
Polyunsaturated fat 6.785g 0.509g 42%
Protein 7.9g 27.5g 39%
Saturated fat 2.866g 10.867g 36%
Vitamin B12 0.25µg 0.92µg 28%
Iron 2.31mg 0.25mg 26%
Sodium 511mg 16mg 22%
Zinc 0.68mg 3.13mg 22%
Vitamin B1 0.263mg 0.02mg 20%
Vitamin B3 2.073mg 0.12mg 12%
Manganese 0.265mg 12%
Vitamin B5 0.485mg 10%
Carbs 32.9g 3.1g 10%
Folate 46µg 9µg 9%
Vitamin A 65µg 137µg 8%
Cholesterol 69mg 54mg 5%
Fats 14.1g 17.1g 5%
Copper 0.062mg 0.027mg 4%
Choline 18.4mg 3%
Monounsaturated fat 3.521g 4.844g 3%
Vitamin B6 0.056mg 0.08mg 2%
Potassium 159mg 95mg 2%
Magnesium 19mg 26mg 2%
Vitamin K 1.8µg 2%
Vitamin D 13IU 2%
Vitamin D 0.3µg 2%
Calories 291kcal 280kcal 1%
Vitamin B2 0.347mg 0.34mg 1%
Vitamin E 0.15mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 3.1g N/A
Sugar 1.23g 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
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +961.3%
Contains more OtherOther +29.2%
Contains more ProteinProtein +248.1%
Contains more FatsFats +21.3%
Contains more WaterWater +18.8%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -73.6%
Contains more Poly. FatPolyunsaturated fat +1233%
Contains more Mono. FatMonounsaturated fat +37.6%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.