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  6. Waffle vs. Plantain raw

Waffle vs. Plantain raw — In-Depth Nutrition Comparison

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The main differences between waffle and plantain raw

  • Waffle is richer in selenium, calcium, vitamin B2, phosphorus, and iron, yet plantain raw is richer in vitamin C, vitamin B6, and vitamin A.
  • Daily need coverage for selenium for waffle is 81% higher.
  • Plantain raw has a lower glycemic index than waffle.

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

Infographic

Waffle vs Plantain 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
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +8400%
Contains more IronIron +285%
Contains more ZincZinc +385.7%
Contains more PhosphorusPhosphorus +458.8%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2980%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +213.8%
Contains more CopperCopper +30.6%
Contains less SodiumSodium -99.2%

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
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +16.1%
Contains more Vitamin B1Vitamin B1 +405.8%
Contains more Vitamin B2Vitamin B2 +542.6%
Contains more Vitamin B3Vitamin B3 +202.2%
Contains more Vitamin B5Vitamin B5 +86.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +109.1%
Contains more Vitamin CVitamin C +4500%
Contains more Vitamin B6Vitamin B6 +433.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Plantain raw DV% diff.
Selenium 46.2µg 1.5µg 81%
Polyunsaturated fat 6.785g 0.069g 45%
Calcium 255mg 3mg 25%
Vitamin B2 0.347mg 0.054mg 23%
Cholesterol 69mg 0mg 23%
Sodium 511mg 4mg 22%
Phosphorus 190mg 34mg 22%
Iron 2.31mg 0.6mg 21%
Fats 14.1g 0.37g 21%
Vitamin C 0.4mg 18.4mg 20%
Vitamin B6 0.056mg 0.299mg 19%
Vitamin B1 0.263mg 0.052mg 18%
Protein 7.9g 1.3g 13%
Saturated fat 2.866g 0.143g 12%
Manganese 0.265mg 12%
Potassium 159mg 499mg 10%
Vitamin B12 0.25µg 0µg 10%
Monounsaturated fat 3.521g 0.032g 9%
Fiber 2.3g 9%
Vitamin B3 2.073mg 0.686mg 9%
Calories 291kcal 122kcal 8%
Folate 46µg 22µg 6%
Zinc 0.68mg 0.14mg 5%
Vitamin B5 0.485mg 0.26mg 5%
Magnesium 19mg 37mg 4%
Copper 0.062mg 0.081mg 2%
Choline 13.5mg 2%
Vitamin E 0.14mg 1%
Vitamin A 65µg 56µg 1%
Vitamin K 0.7µg 1%
Net carbs 32.9g 29.59g N/A
Carbs 32.9g 31.89g 0%
Sugar 15g N/A
Tryptophan 0.099mg 0.015mg 0%
Threonine 0.289mg 0.034mg 0%
Isoleucine 0.362mg 0.036mg 0%
Leucine 0.63mg 0.059mg 0%
Lysine 0.384mg 0.06mg 0%
Methionine 0.179mg 0.017mg 0%
Phenylalanine 0.395mg 0.044mg 0%
Valine 0.409mg 0.046mg 0%
Histidine 0.187mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +507.7%
Contains more FatsFats +3710.8%
Contains more OtherOther +167.2%
Contains more WaterWater +55.4%
~equal in Carbs ~31.89g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +10903.1%
Contains more Poly. FatPolyunsaturated fat +9733.3%
Contains less Sat. FatSaturated fat -95%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.