Waffle vs. Doughnuts — In-Depth Nutrition Comparison
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A recap on the differences between waffle and doughnuts
- Waffle is higher in selenium, calcium, vitamin B12, and polyunsaturated fat, yet doughnuts are higher in folate, vitamin B1, phosphorus, and vitamin B3.
- Waffle covers your daily selenium needs 66% more than doughnuts.
- Waffle contains 7 times more cholesterol than doughnuts. While waffle contains 69mg of cholesterol, doughnuts contain only 10mg.
Food varieties used in this article are Waffles, plain, prepared from recipe and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).
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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 MagnesiumMagnesium | +11.8% |
| Contains more CalciumCalcium | +537.5% |
| Contains more PotassiumPotassium | +18.7% |
| Contains more ZincZinc | +36% |
| Contains more SeleniumSelenium | +357.4% |
| Contains more CopperCopper | +45.2% |
| Contains more PhosphorusPhosphorus | +36.8% |
| Contains more ManganeseManganese | +25.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1525% |
| Contains more Vitamin B2Vitamin B2 | +15.3% |
| Contains more Vitamin B5Vitamin B5 | +28.6% |
| Contains more Vitamin B6Vitamin B6 | +12% |
| Contains more Vitamin B12Vitamin B12 | +316.7% |
| Contains more Vitamin B1Vitamin B1 | +48.3% |
| Contains more Vitamin B3Vitamin B3 | +40.4% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 46.2µg | 10.1µg | 66% |
| Saturated fat | 2.866g | 11.105g | 37% |
| Calcium | 255mg | 40mg | 22% |
| Cholesterol | 69mg | 10mg | 20% |
| Polyunsaturated fat | 6.785g | 3.915g | 19% |
| Fats | 14.1g | 24.93g | 17% |
| Monounsaturated fat | 3.521g | 8.544g | 13% |
| Vitamin E | 1.99mg | 13% | |
| Folate | 46µg | 92µg | 12% |
| Vitamin B1 | 0.263mg | 0.39mg | 11% |
| Starch | 25.91g | 11% | |
| Phosphorus | 190mg | 260mg | 10% |
| Vitamin B12 | 0.25µg | 0.06µg | 8% |
| Vitamin K | 9.8µg | 8% | |
| Calories | 291kcal | 434kcal | 7% |
| Vitamin A | 65µg | 4µg | 7% |
| Fiber | 1.7g | 7% | |
| Choline | 37.3mg | 7% | |
| Protein | 7.9g | 5.31g | 5% |
| Carbs | 32.9g | 47.06g | 5% |
| Vitamin B3 | 2.073mg | 2.91mg | 5% |
| Vitamin B2 | 0.347mg | 0.301mg | 4% |
| Copper | 0.062mg | 0.09mg | 3% |
| Iron | 2.31mg | 2.53mg | 3% |
| Manganese | 0.265mg | 0.333mg | 3% |
| Vitamin B5 | 0.485mg | 0.377mg | 2% |
| Zinc | 0.68mg | 0.5mg | 2% |
| Sodium | 511mg | 477mg | 1% |
| Potassium | 159mg | 134mg | 1% |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 32.9g | 45.36g | N/A |
| Magnesium | 19mg | 17mg | 0% |
| Sugar | 18.15g | N/A | |
| Vitamin B6 | 0.056mg | 0.05mg | 0% |
| Tryptophan | 0.099mg | 0% | |
| Threonine | 0.289mg | 0% | |
| Isoleucine | 0.362mg | 0% | |
| Leucine | 0.63mg | 0% | |
| Lysine | 0.384mg | 0% | |
| Methionine | 0.179mg | 0% | |
| Phenylalanine | 0.395mg | 0% | |
| Valine | 0.409mg | 0% | |
| Histidine | 0.187mg | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.006g | 0.001g | N/A |
| Omega-3 - ALA | 0.239g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.017g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 3.573g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +48.8% |
| Contains more WaterWater | +101.7% |
| Contains more OtherOther | +64.9% |
| Contains more FatsFats | +76.8% |
| Contains more CarbsCarbs | +43% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.2% |
| Contains more Poly. FatPolyunsaturated fat | +73.3% |
| Contains more Mono. FatMonounsaturated fat | +142.7% |
