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Waffle vs. Fast food — In-Depth Nutrition Comparison

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The main differences between waffle and fast food

  • Waffle is richer in selenium and calcium, yet fast food is richer in vitamin B12, vitamin B3, zinc, vitamin B6, iron, and folate.
  • Daily need coverage for selenium for waffle is 47% higher.
  • Waffle contains 4 times more calcium than fast food. Waffle contains 255mg of calcium, while fast food contains 62mg.
  • Fast food contains less cholesterol.

Food types used in this article are Waffles, plain, prepared from recipe and Fast foods, hamburger; single, regular patty; plain.

Infographic

Waffle vs Fast food 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
3
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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more CalciumCalcium +311.3%
Contains more PhosphorusPhosphorus +41.8%
Contains more SeleniumSelenium +127.6%
Contains more MagnesiumMagnesium +42.1%
Contains more PotassiumPotassium +23.9%
Contains more IronIron +32.5%
Contains more CopperCopper +95.2%
Contains more ZincZinc +270.6%
Contains less SodiumSodium -35.2%
Contains more ManganeseManganese +34.7%

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.
Waffle
Waffle
2
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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +622.2%
Contains more Vitamin B1Vitamin B1 +20.5%
Contains more Vitamin B3Vitamin B3 +171%
Contains more Vitamin B6Vitamin B6 +278.6%
Contains more Vitamin B12Vitamin B12 +256%
Contains more FolateFolate +73.9%
~equal in Vitamin B2 ~0.363mg
~equal in Vitamin B5 ~0.53mg

All nutrients comparison - raw data values

Nutrient Waffle Fast food DV% diff.
Selenium 46.2µg 20.3µg 47%
Polyunsaturated fat 6.785g 1.68g 34%
Vitamin B12 0.25µg 0.89µg 27%
Vitamin B3 2.073mg 5.617mg 22%
Calcium 255mg 62mg 19%
Zinc 0.68mg 2.52mg 17%
Protein 7.9g 16.52g 17%
Cholesterol 69mg 33mg 12%
Vitamin B6 0.056mg 0.212mg 12%
Iron 2.31mg 3.06mg 9%
Folate 46µg 80µg 9%
Starch 22.87g 9%
Phosphorus 190mg 134mg 8%
Sodium 511mg 331mg 8%
Saturated fat 2.866g 4.493g 7%
Fiber 1.7g 7%
Copper 0.062mg 0.121mg 7%
Choline 34.4mg 6%
Vitamin A 65µg 9µg 6%
Vitamin B1 0.263mg 0.317mg 5%
Manganese 0.265mg 0.357mg 4%
Vitamin K 4.9µg 4%
Vitamin E 0.38mg 3%
Monounsaturated fat 3.521g 4.835g 3%
Fructose 2.27g 3%
Fats 14.1g 12.01g 3%
Magnesium 19mg 27mg 2%
Vitamin D 0.1µg 1%
Potassium 159mg 197mg 1%
Vitamin B2 0.347mg 0.363mg 1%
Vitamin B5 0.485mg 0.53mg 1%
Calories 291kcal 297kcal 0%
Vitamin C 0.4mg 0mg 0%
Carbs 32.9g 31.5g 0%
Net carbs 32.9g 29.8g N/A
Vitamin D 2IU 0%
Sugar 4.88g N/A
Trans fat 0.514g N/A
Tryptophan 0.099mg 0.144mg 0%
Threonine 0.289mg 0.46mg 0%
Isoleucine 0.362mg 0.642mg 0%
Leucine 0.63mg 1.13mg 0%
Lysine 0.384mg 0.785mg 0%
Methionine 0.179mg 0.306mg 0%
Phenylalanine 0.395mg 0.67mg 0%
Valine 0.409mg 0.728mg 0%
Histidine 0.187mg 0.402mg 0%
Omega-3 - EPA 0.001g 0.005g N/A
Omega-3 - DHA 0.006g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g 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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more FatsFats +17.4%
Contains more OtherOther +103.9%
Contains more ProteinProtein +109.1%
~equal in Carbs ~31.5g
~equal in Water ~38.45g

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -36.2%
Contains more Poly. FatPolyunsaturated fat +303.9%
Contains more Mono. FatMonounsaturated fat +37.3%

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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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.