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  6. Waffle vs. Crab stick

Waffle vs. Crab stick — In-Depth Nutrition Comparison

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A recap on differences between waffle and crab stick

  • Waffle is higher in selenium, calcium, iron, vitamin B2, vitamin B1, and folate, yet crab stick is higher in vitamin B12 and phosphorus.
  • Waffle covers your daily selenium needs 43% more than crab stick.
  • The amount of saturated fat in crab stick is lower.
  • The glycemic index of crab stick is lower.

Food varieties used in this article are Waffles, plain, prepared from recipe and Crustaceans, crab, alaska king, imitation, made from surimi.

Infographic

Waffle vs Crab stick 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
7
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 31% 3.9% 7.9% 15% 11% 9% 121% 69% 1.4% 122%
Contains more CalciumCalcium +1861.5%
Contains more PotassiumPotassium +76.7%
Contains more IronIron +492.3%
Contains more CopperCopper +93.8%
Contains more ZincZinc +106.1%
Contains more ManganeseManganese +2309.1%
Contains more SeleniumSelenium +107.2%
Contains more MagnesiumMagnesium +126.3%
Contains more PhosphorusPhosphorus +48.4%
~equal in Sodium ~529mg

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 0% 0% 3.4% 0% 7.5% 18% 12% 0% 30% 71% 1% 0% 7.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +776.7%
Contains more Vitamin B2Vitamin B2 +333.8%
Contains more Vitamin B3Vitamin B3 +234.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin B6Vitamin B6 +132.1%
Contains more Vitamin B12Vitamin B12 +128%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Crab stick DV% diff.
Polyunsaturated fat 6.785g 0.143g 44%
Selenium 46.2µg 22.3µg 43%
Calcium 255mg 13mg 24%
Iron 2.31mg 0.39mg 24%
Fats 14.1g 0.46g 21%
Vitamin B2 0.347mg 0.08mg 21%
Vitamin B1 0.263mg 0.03mg 19%
Cholesterol 69mg 20mg 16%
Phosphorus 190mg 282mg 13%
Vitamin B12 0.25µg 0.57µg 13%
Saturated fat 2.866g 0.216g 12%
Folate 46µg 0µg 12%
Manganese 0.265mg 0.011mg 11%
Calories 291kcal 95kcal 10%
Vitamin B5 0.485mg 0mg 10%
Vitamin B3 2.073mg 0.62mg 9%
Monounsaturated fat 3.521g 0.275g 8%
Vitamin A 65µg 0µg 7%
Carbs 32.9g 15g 6%
Magnesium 19mg 43mg 6%
Vitamin B6 0.056mg 0.13mg 6%
Copper 0.062mg 0.032mg 3%
Zinc 0.68mg 0.33mg 3%
Choline 13mg 2%
Potassium 159mg 90mg 2%
Fiber 0.5g 2%
Protein 7.9g 7.62g 1%
Fructose 0.62g 1%
Vitamin E 0.17mg 1%
Sodium 511mg 529mg 1%
Starch 3.5g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 14.5g N/A
Sugar 6.25g N/A
Vitamin K 0.4µg 0%
Trans fat 0.008g N/A
Tryptophan 0.099mg 0.075mg 0%
Threonine 0.289mg 0.285mg 0%
Isoleucine 0.362mg 0.23mg 0%
Leucine 0.63mg 0.607mg 0%
Lysine 0.384mg 0.707mg 0%
Methionine 0.179mg 0.261mg 0%
Phenylalanine 0.395mg 0.26mg 0%
Valine 0.409mg 0.286mg 0%
Histidine 0.187mg 0.156mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0.028g N/A
Omega-3 - ALA 0.008g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Linoleic acid 0.089g 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
8% 15% 75% 2%
Protein: 7.62 g
Fats: 0.46 g
Carbs: 15 g
Water: 74.66 g
Other: 2.26 g
Contains more FatsFats +2965.2%
Contains more CarbsCarbs +119.3%
Contains more OtherOther +37.2%
Contains more WaterWater +77.8%
~equal in Protein ~7.62g

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
34% 43% 23%
Saturated fat: Sat. Fat 0.216 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.143 g
Contains more Mono. FatMonounsaturated fat +1180.4%
Contains more Poly. FatPolyunsaturated fat +4644.8%
Contains less Sat. FatSaturated fat -92.5%

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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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.