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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.

Infographic

Waffle vs Dates infographic
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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.
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%
Dates
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
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%
~equal in Manganese ~0.262mg

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
6
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%
Dates
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% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
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%
~equal in Vitamin C ~0.4mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
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
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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +9680.6%
Contains more Poly. FatPolyunsaturated fat +35610.5%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Dates 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Waffle
12%
Dates
Minerals Daily Need Coverage Score
66%
Waffle
29%
Dates

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 63.35g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2)
Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 509mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 2.834g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 34)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.