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  6. Waffle vs. Romano cheese

Waffle vs. Romano cheese — In-Depth Nutrition Comparison

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A recap on differences between waffle and romano cheese

  • Waffle is higher in selenium, iron, vitamin B1, and vitamin B3, yet romano cheese is higher in phosphorus, calcium, vitamin B1,2 and zinc.
  • Romano cheese covers your daily phosphorus needs 81% more than waffle.
  • Waffle contains 27 times more vitamin B3 than romano cheese. While waffle contains 2.073mg of vitamin B3, romano cheese contains only 0.077mg.
  • The amount of sodium in waffle is lower.
  • The glycemic index of romano cheese is lower.

Food varieties used in this article are Waffles, plain, prepared from recipe and Cheese, romano.

Infographic

Waffle vs Romano cheese 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
6
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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more PotassiumPotassium +84.9%
Contains more IronIron +200%
Contains more CopperCopper +106.7%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +1225%
Contains more SeleniumSelenium +218.6%
Contains more MagnesiumMagnesium +115.8%
Contains more CalciumCalcium +317.3%
Contains more ZincZinc +279.4%
Contains more PhosphorusPhosphorus +300%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +610.8%
Contains more Vitamin B3Vitamin B3 +2592.2%
Contains more Vitamin B5Vitamin B5 +14.4%
Contains more FolateFolate +557.1%
Contains more Vitamin AVitamin A +47.7%
Contains more Vitamin B6Vitamin B6 +51.8%
Contains more Vitamin B12Vitamin B12 +348%
~equal in Vitamin B2 ~0.37mg

All nutrients comparison - raw data values

Nutrient Waffle Romano cheese DV% diff.
Calcium 255mg 1064mg 81%
Phosphorus 190mg 760mg 81%
Saturated fat 2.866g 17.115g 65%
Selenium 46.2µg 14.5µg 58%
Protein 7.9g 31.8g 48%
Polyunsaturated fat 6.785g 0.593g 41%
Sodium 511mg 1433mg 40%
Vitamin B12 0.25µg 1.12µg 36%
Fats 14.1g 26.94g 20%
Iron 2.31mg 0.77mg 19%
Vitamin B1 0.263mg 0.037mg 19%
Zinc 0.68mg 2.58mg 17%
Cholesterol 69mg 104mg 12%
Vitamin B3 2.073mg 0.077mg 12%
Monounsaturated fat 3.521g 7.838g 11%
Manganese 0.265mg 0.02mg 11%
Carbs 32.9g 3.63g 10%
Folate 46µg 7µg 10%
Calories 291kcal 387kcal 5%
Magnesium 19mg 41mg 5%
Copper 0.062mg 0.03mg 4%
Vitamin D 0.5µg 3%
Vitamin A 65µg 96µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 3%
Vitamin E 0.23mg 2%
Vitamin B2 0.347mg 0.37mg 2%
Vitamin B6 0.056mg 0.085mg 2%
Potassium 159mg 86mg 2%
Vitamin K 2.2µg 2%
Vitamin B5 0.485mg 0.424mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.099mg 0.429mg 0%
Threonine 0.289mg 1.171mg 0%
Isoleucine 0.362mg 1.685mg 0%
Leucine 0.63mg 3.071mg 0%
Lysine 0.384mg 2.941mg 0%
Methionine 0.179mg 0.852mg 0%
Phenylalanine 0.395mg 1.71mg 0%
Valine 0.409mg 2.183mg 0%
Histidine 0.187mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more CarbsCarbs +806.3%
Contains more WaterWater +35.9%
Contains more ProteinProtein +302.5%
Contains more FatsFats +91.1%
Contains more OtherOther +116.8%

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% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -83.3%
Contains more Poly. FatPolyunsaturated fat +1044.2%
Contains more Mono. FatMonounsaturated fat +122.6%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.