Waffle vs. Doughnuts — In-Depth Nutrition Comparison
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A recap on differences between Waffle and Doughnuts
- Waffle is higher in Selenium, Calcium, Vitamin B12, and Vitamin A, yet Doughnuts are higher in Folate, Vitamin B1, Phosphorus, and Vitamin B3.
- Waffle covers your daily Selenium needs 66% more than Doughnuts.
- Waffle contains 16 times more Vitamin A than Doughnuts. While Waffle contains 65µg of Vitamin A, Doughnuts contain only 4µg.
- The amount of Cholesterol in Doughnuts are lower.
Food varieties used in this article are Waffles, plain, prepared from recipe and Doughnuts, cake-type, plain (includes unsugared, old-fashioned).
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.
| 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 | +1528.6% |
| 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% |
~equal in
Vitamin D
~0µg
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 291kcal | 434kcal |
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| Protein | 7.9g | 5.31g |
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| Fats | 14.1g | 24.93g |
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| Vitamin C | 0.4mg | 0mg |
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| Net carbs | 32.9g | 45.36g |
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| Carbs | 32.9g | 47.06g |
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| Cholesterol | 69mg | 10mg |
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| Magnesium | 19mg | 17mg |
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| Calcium | 255mg | 40mg |
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| Potassium | 159mg | 134mg |
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| Iron | 2.31mg | 2.53mg |
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| Sugar | 18.15g |
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| Fiber | 1.7g |
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| Copper | 0.062mg | 0.09mg |
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| Zinc | 0.68mg | 0.5mg |
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| Starch | 25.91g |
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| Phosphorus | 190mg | 260mg |
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| Sodium | 511mg | 477mg |
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| Vitamin A | 228IU | 14IU |
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| Vitamin A | 65µg | 4µg |
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| Vitamin E | 1.99mg |
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| Manganese | 0.265mg | 0.333mg |
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| Selenium | 46.2µg | 10.1µg |
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| Vitamin B1 | 0.263mg | 0.39mg |
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| Vitamin B2 | 0.347mg | 0.301mg |
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| Vitamin B3 | 2.073mg | 2.91mg |
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| Vitamin B5 | 0.485mg | 0.377mg |
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| Vitamin B6 | 0.056mg | 0.05mg |
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| Vitamin B12 | 0.25µg | 0.06µg |
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| Vitamin K | 9.8µg |
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| Folate | 46µg | 92µg |
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| Choline | 37.3mg |
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| Saturated Fat | 2.866g | 11.105g |
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| Monounsaturated Fat | 3.521g | 8.544g |
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| Polyunsaturated fat | 6.785g | 3.915g |
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| Tryptophan | 0.099mg |
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| Threonine | 0.289mg |
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| Isoleucine | 0.362mg |
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| Leucine | 0.63mg |
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| Lysine | 0.384mg |
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| Methionine | 0.179mg |
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| Phenylalanine | 0.395mg |
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| Valine | 0.409mg |
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| Histidine | 0.187mg |
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| Omega-3 - EPA | 0.001g | 0g |
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| Omega-3 - DHA | 0.006g | 0.001g |
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| Omega-3 - ALA | 0.239g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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| Omega-6 - Gamma-linoleic acid | 0.017g |
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| Omega-6 - Eicosadienoic acid | 0.006g |
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| Omega-6 - Linoleic acid | 3.573g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
66%
45%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 18.15g)
Which food is lower in Saturated Fat?
Waffle is lower in Saturated Fat (difference - 8.239g)
Which food is lower in Cholesterol?
Doughnuts is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Doughnuts contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Doughnuts is lower in glycemic index (difference - 1)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.