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  6. Waffle vs. Plum

Waffle vs. Plum — In-Depth Nutrition Comparison

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What are the main differences between Waffle and Plum?

  • Waffle has more Selenium, Iron, Calcium, Phosphorus, Vitamin B2, Vitamin B1, and Vitamin B12 than Plum.
  • Waffle's daily need coverage for Selenium is 84% higher.

We used Waffles, plain, prepared from recipe and Plums, raw types in this comparison.

Infographic

Waffle vs Plum 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
9
:
1
Plum
Plum
Contains more Calcium +4150%
Contains more Iron +1258.8%
Contains more Magnesium +171.4%
Contains more Phosphorus +1087.5%
Contains more Zinc +580%
Contains more Manganese +409.6%
Contains more Selenium +∞%
Contains less Sodium -100%
Equal in Potassium - 157
Equal in Copper - 0.057
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Plum
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 7% 5% 7% 14% 0% 3% 19% 7% 0%
Contains more Calcium +4150%
Contains more Iron +1258.8%
Contains more Magnesium +171.4%
Contains more Phosphorus +1087.5%
Contains more Zinc +580%
Contains more Manganese +409.6%
Contains more Selenium +∞%
Contains less Sodium -100%
Equal in Potassium - 157
Equal in Copper - 0.057

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
7
:
5
Plum
Plum
Contains more Vitamin B1 +839.3%
Contains more Vitamin B2 +1234.6%
Contains more Vitamin B3 +397.1%
Contains more Vitamin B5 +259.3%
Contains more Vitamin B6 +93.1%
Contains more Folate +820%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +51.3%
Contains more Vitamin C +2275%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Plum
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 6% 0% 32% 7% 6% 8% 9% 7% 4% 0% 16%
Contains more Vitamin B1 +839.3%
Contains more Vitamin B2 +1234.6%
Contains more Vitamin B3 +397.1%
Contains more Vitamin B5 +259.3%
Contains more Vitamin B6 +93.1%
Contains more Folate +820%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +51.3%
Contains more Vitamin C +2275%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
:
1
Plum
Plum
Contains more Protein +1028.6%
Contains more Fats +4935.7%
Contains more Carbs +188.1%
Contains more Other +737.8%
Contains more Water +107.7%
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Plum
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more Protein +1028.6%
Contains more Fats +4935.7%
Contains more Carbs +188.1%
Contains more Other +737.8%
Contains more Water +107.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Plum
Plum
Contains more Monounsaturated Fat +2527.6%
Contains more Polyunsaturated fat +15320.5%
Contains less Saturated Fat -99.4%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Plum
9% 69% 23%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.134 g
Polyunsaturated fat: 0.044 g
Contains more Monounsaturated Fat +2527.6%
Contains more Polyunsaturated fat +15320.5%
Contains less Saturated Fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Plum Opinion
Net carbs 32.9g 10.02g Waffle
Protein 7.9g 0.7g Waffle
Fats 14.1g 0.28g Waffle
Carbs 32.9g 11.42g Waffle
Calories 291kcal 46kcal Waffle
Fructose 3.07g Plum
Sugar 9.92g Waffle
Fiber 1.4g Plum
Calcium 255mg 6mg Waffle
Iron 2.31mg 0.17mg Waffle
Magnesium 19mg 7mg Waffle
Phosphorus 190mg 16mg Waffle
Potassium 159mg 157mg Waffle
Sodium 511mg 0mg Plum
Zinc 0.68mg 0.1mg Waffle
Copper 0.062mg 0.057mg Waffle
Manganese 0.265mg 0.052mg Waffle
Selenium 46.2µg 0µg Waffle
Vitamin A 228IU 345IU Plum
Vitamin A RAE 65µg 17µg Waffle
Vitamin E 0.26mg Plum
Vitamin C 0.4mg 9.5mg Plum
Vitamin B1 0.263mg 0.028mg Waffle
Vitamin B2 0.347mg 0.026mg Waffle
Vitamin B3 2.073mg 0.417mg Waffle
Vitamin B5 0.485mg 0.135mg Waffle
Vitamin B6 0.056mg 0.029mg Waffle
Folate 46µg 5µg Waffle
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 6.4µg Plum
Tryptophan 0.099mg 0.009mg Waffle
Threonine 0.289mg 0.01mg Waffle
Isoleucine 0.362mg 0.014mg Waffle
Leucine 0.63mg 0.015mg Waffle
Lysine 0.384mg 0.016mg Waffle
Methionine 0.179mg 0.008mg Waffle
Phenylalanine 0.395mg 0.014mg Waffle
Valine 0.409mg 0.016mg Waffle
Histidine 0.187mg 0.009mg Waffle
Cholesterol 69mg 0mg Plum
Saturated Fat 2.866g 0.017g Plum
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 0.134g Waffle
Polyunsaturated fat 6.785g 0.044g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Plum
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Waffle
9%
Plum
Minerals Daily Need Coverage Score
66%
Waffle
6%
Plum

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 9.92g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.5)
Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 511mg)
Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated Fat?
Plum
Plum is lower in Saturated Fat (difference - 2.849g)
Which food is lower in glycemic index?
Plum
Plum is lower in glycemic index (difference - 23)
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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.