Waffle vs. Dates — In-Depth Nutrition Comparison
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The main differences between waffle and dates
- Waffle is richer in selenium, vitamin B2, calcium, phosphorus, vitamin B1, and iron, yet dates are richer in copper and potassium.
- Daily need coverage for selenium for waffle is 79% higher.
- Dates have a lower glycemic index than waffle.
Food types used in this article are Waffles, plain, prepared from recipe and Dates, deglet noor.
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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.
| Contains more CalciumCalcium | +553.8% |
| Contains more IronIron | +126.5% |
| Contains more ZincZinc | +134.5% |
| Contains more PhosphorusPhosphorus | +206.5% |
| Contains more SeleniumSelenium | +1440% |
| Contains more MagnesiumMagnesium | +126.3% |
| Contains more PotassiumPotassium | +312.6% |
| Contains more CopperCopper | +232.3% |
| Contains less SodiumSodium | -99.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +405.8% |
| Contains more Vitamin B2Vitamin B2 | +425.8% |
| Contains more Vitamin B3Vitamin B3 | +62.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +142.1% |
| Contains more Vitamin B5Vitamin B5 | +21.4% |
| Contains more Vitamin B6Vitamin B6 | +194.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 46.2µg | 3µg | 79% |
| Polyunsaturated fat | 6.785g | 0.019g | 45% |
| Fiber | 8g | 32% | |
| Fructose | 19.56g | 24% | |
| Cholesterol | 69mg | 0mg | 23% |
| Calcium | 255mg | 39mg | 22% |
| Sodium | 511mg | 2mg | 22% |
| Vitamin B2 | 0.347mg | 0.066mg | 22% |
| Fats | 14.1g | 0.39g | 21% |
| Phosphorus | 190mg | 62mg | 18% |
| Vitamin B1 | 0.263mg | 0.052mg | 18% |
| Iron | 2.31mg | 1.02mg | 16% |
| Copper | 0.062mg | 0.206mg | 16% |
| Potassium | 159mg | 656mg | 15% |
| Carbs | 32.9g | 75.03g | 14% |
| Saturated fat | 2.866g | 0.032g | 13% |
| Protein | 7.9g | 2.45g | 11% |
| Vitamin B12 | 0.25µg | 0µg | 10% |
| Monounsaturated fat | 3.521g | 0.036g | 9% |
| Vitamin B6 | 0.056mg | 0.165mg | 8% |
| Folate | 46µg | 19µg | 7% |
| Vitamin A | 65µg | 0µg | 7% |
| Magnesium | 19mg | 43mg | 6% |
| Vitamin B3 | 2.073mg | 1.274mg | 5% |
| Zinc | 0.68mg | 0.29mg | 4% |
| Vitamin B5 | 0.485mg | 0.589mg | 2% |
| Vitamin K | 2.7µg | 2% | |
| Choline | 6.3mg | 1% | |
| Calories | 291kcal | 282kcal | 0% |
| Vitamin C | 0.4mg | 0.4mg | 0% |
| Net carbs | 32.9g | 67.03g | N/A |
| Sugar | 63.35g | N/A | |
| Vitamin E | 0.05mg | 0% | |
| Manganese | 0.265mg | 0.262mg | 0% |
| Tryptophan | 0.099mg | 0.012mg | 0% |
| Threonine | 0.289mg | 0.043mg | 0% |
| Isoleucine | 0.362mg | 0.049mg | 0% |
| Leucine | 0.63mg | 0.084mg | 0% |
| Lysine | 0.384mg | 0.066mg | 0% |
| Methionine | 0.179mg | 0.022mg | 0% |
| Phenylalanine | 0.395mg | 0.05mg | 0% |
| Valine | 0.409mg | 0.071mg | 0% |
| Histidine | 0.187mg | 0.032mg | 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
| Contains more ProteinProtein | +222.4% |
| Contains more FatsFats | +3515.4% |
| Contains more WaterWater | +104.6% |
| Contains more OtherOther | +93.8% |
| Contains more CarbsCarbs | +128.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +9680.6% |
| Contains more Poly. FatPolyunsaturated fat | +35610.5% |
| Contains less Sat. FatSaturated fat | -98.9% |
