Waffle vs. Feta — In-Depth Nutrition Comparison
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What are the main differences between waffle and feta?
- Waffle is richer in selenium and iron, while feta is higher in vitamin B12, vitamin B2, vitamin B6, calcium, phosphorus, and zinc.
- Feta's daily need coverage for saturated fat is 60% higher.
- Feta has 4 times less iron than waffle. Waffle has 2.31mg of iron, while feta has 0.65mg.
- Waffle is lower in sodium.
- Waffle has a higher glycemic index (76) than feta (27).
We used Waffles, plain, prepared from recipe and Cheese, feta types in this comparison.
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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 PotassiumPotassium | +156.5% |
| Contains more IronIron | +255.4% |
| Contains more CopperCopper | +93.8% |
| Contains less SodiumSodium | -44.3% |
| Contains more ManganeseManganese | +846.4% |
| Contains more SeleniumSelenium | +208% |
| Contains more CalciumCalcium | +93.3% |
| Contains more ZincZinc | +323.5% |
| Contains more PhosphorusPhosphorus | +77.4% |
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 B1Vitamin B1 | +70.8% |
| Contains more Vitamin B3Vitamin B3 | +109.2% |
| Contains more FolateFolate | +43.8% |
| Contains more Vitamin AVitamin A | +92.3% |
| Contains more Vitamin B2Vitamin B2 | +143.2% |
| Contains more Vitamin B5Vitamin B5 | +99.4% |
| Contains more Vitamin B6Vitamin B6 | +657.1% |
| Contains more Vitamin B12Vitamin B12 | +576% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.25µg | 1.69µg | 60% |
| Selenium | 46.2µg | 15µg | 57% |
| Saturated fat | 2.866g | 14.946g | 55% |
| Polyunsaturated fat | 6.785g | 0.591g | 41% |
| Vitamin B2 | 0.347mg | 0.844mg | 38% |
| Vitamin B6 | 0.056mg | 0.424mg | 28% |
| Calcium | 255mg | 493mg | 24% |
| Phosphorus | 190mg | 337mg | 21% |
| Iron | 2.31mg | 0.65mg | 21% |
| Zinc | 0.68mg | 2.88mg | 20% |
| Sodium | 511mg | 917mg | 18% |
| Protein | 7.9g | 14.21g | 13% |
| Fats | 14.1g | 21.28g | 11% |
| Vitamin B5 | 0.485mg | 0.967mg | 10% |
| Manganese | 0.265mg | 0.028mg | 10% |
| Carbs | 32.9g | 4.09g | 10% |
| Vitamin B1 | 0.263mg | 0.154mg | 9% |
| Vitamin B3 | 2.073mg | 0.991mg | 7% |
| Cholesterol | 69mg | 89mg | 7% |
| Vitamin A | 65µg | 125µg | 7% |
| Folate | 46µg | 32µg | 4% |
| Monounsaturated fat | 3.521g | 4.623g | 3% |
| Potassium | 159mg | 62mg | 3% |
| Copper | 0.062mg | 0.032mg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 16IU | 2% | |
| Vitamin K | 1.8µg | 2% | |
| Vitamin D | 0.4µg | 2% | |
| Calories | 291kcal | 264kcal | 1% |
| Vitamin E | 0.18mg | 1% | |
| Vitamin C | 0.4mg | 0mg | 0% |
| Net carbs | 32.9g | 4.09g | N/A |
| Magnesium | 19mg | 19mg | 0% |
| Sugar | 4.09g | N/A | |
| Tryptophan | 0.099mg | 0.2mg | 0% |
| Threonine | 0.289mg | 0.637mg | 0% |
| Isoleucine | 0.362mg | 0.803mg | 0% |
| Leucine | 0.63mg | 1.395mg | 0% |
| Lysine | 0.384mg | 1.219mg | 0% |
| Methionine | 0.179mg | 0.368mg | 0% |
| Phenylalanine | 0.395mg | 0.675mg | 0% |
| Valine | 0.409mg | 1.065mg | 0% |
| Histidine | 0.187mg | 0.397mg | 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 CarbsCarbs | +704.4% |
| Contains more ProteinProtein | +79.9% |
| Contains more FatsFats | +50.9% |
| Contains more WaterWater | +31.5% |
| Contains more OtherOther | +67.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.8% |
| Contains more Poly. FatPolyunsaturated fat | +1048.1% |
| Contains more Mono. FatMonounsaturated fat | +31.3% |
