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  6. Waffle vs. Chinese broccoli

Waffle vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the main differences between waffle and chinese broccoli?

  • Waffle is richer in selenium, iron, phosphorus, calcium, vitamin B2, and vitamin B1, while chinese broccoli is higher in vitamin C and vitamin A.
  • Waffle's daily need coverage for selenium is 82% higher.
  • Waffle has a higher glycemic index (76) than chinese broccoli (32).

We used Waffles, plain, prepared from recipe and Broccoli, chinese, cooked types in this comparison.

Infographic

Waffle vs Chinese broccoli 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
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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more CalciumCalcium +155%
Contains more IronIron +312.5%
Contains more ZincZinc +74.4%
Contains more PhosphorusPhosphorus +363.4%
Contains more SeleniumSelenium +3453.8%
Contains more PotassiumPotassium +64.2%
Contains less SodiumSodium -98.6%
~equal in Magnesium ~18mg
~equal in Copper ~0.061mg
~equal in Manganese ~0.264mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B1Vitamin B1 +176.8%
Contains more Vitamin B2Vitamin B2 +137.7%
Contains more Vitamin B3Vitamin B3 +374.4%
Contains more Vitamin B5Vitamin B5 +205%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +6950%
Contains more Vitamin AVitamin A +26.2%
Contains more Vitamin B6Vitamin B6 +25%
Contains more FolateFolate +115.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Chinese broccoli DV% diff.
Selenium 46.2µg 1.3µg 82%
Vitamin K 84.8µg 71%
Polyunsaturated fat 6.785g 0.33g 43%
Vitamin C 0.4mg 28.2mg 31%
Cholesterol 69mg 0mg 23%
Iron 2.31mg 0.56mg 22%
Sodium 511mg 7mg 22%
Phosphorus 190mg 41mg 21%
Fats 14.1g 0.72g 21%
Calcium 255mg 100mg 16%
Vitamin B2 0.347mg 0.146mg 15%
Protein 7.9g 1.14g 14%
Vitamin B1 0.263mg 0.095mg 14%
Saturated fat 2.866g 0.11g 13%
Folate 46µg 99µg 13%
Calories 291kcal 22kcal 13%
Carbs 32.9g 3.81g 10%
Fiber 2.5g 10%
Vitamin B12 0.25µg 0µg 10%
Vitamin B3 2.073mg 0.437mg 10%
Monounsaturated fat 3.521g 0.05g 9%
Vitamin B5 0.485mg 0.159mg 7%
Choline 25.3mg 5%
Potassium 159mg 261mg 3%
Zinc 0.68mg 0.39mg 3%
Vitamin E 0.48mg 3%
Vitamin A 65µg 82µg 2%
Vitamin B6 0.056mg 0.07mg 1%
Net carbs 32.9g 1.31g N/A
Magnesium 19mg 18mg 0%
Sugar 0.84g N/A
Copper 0.062mg 0.061mg 0%
Manganese 0.265mg 0.264mg 0%
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
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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +593%
Contains more FatsFats +1858.3%
Contains more CarbsCarbs +763.5%
Contains more OtherOther +292.4%
Contains more WaterWater +122.7%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +6942%
Contains more Poly. FatPolyunsaturated fat +1956.1%
Contains less Sat. FatSaturated fat -96.2%

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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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.