Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Waffle
  5. Compare
  6. Waffle vs. Salmon raw

Waffle vs. Salmon raw — In-Depth Nutrition Comparison

Compare

Summary of differences between waffle and salmon raw

  • Waffle has more calcium, iron, selenium, and manganese; however, salmon raw is higher in vitamin B12, vitamin B6, vitamin B3, vitamin B5, and copper.
  • Salmon raw covers your daily need for vitamin B12, 122% more than waffle.
  • Waffle has 21 times more calcium than salmon raw. While waffle has 255mg of calcium, salmon raw has only 12mg.
  • Salmon raw has less sodium.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Fish, salmon, Atlantic, wild, raw.

Infographic

Waffle vs Salmon raw 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
4
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +2025%
Contains more IronIron +188.8%
Contains more ManganeseManganese +1556.3%
Contains more SeleniumSelenium +26.6%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +208.2%
Contains more CopperCopper +303.2%
Contains less SodiumSodium -91.4%
~equal in Zinc ~0.64mg
~equal in Phosphorus ~200mg

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
4
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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +441.7%
Contains more Vitamin B1Vitamin B1 +16.4%
Contains more FolateFolate +84%
Contains more Vitamin B3Vitamin B3 +279.2%
Contains more Vitamin B5Vitamin B5 +243.1%
Contains more Vitamin B6Vitamin B6 +1360.7%
Contains more Vitamin B12Vitamin B12 +1172%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.38mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Waffle Salmon raw DV% diff.
Vitamin B12 0.25µg 3.18µg 122%
Vitamin B6 0.056mg 0.818mg 59%
Vitamin B3 2.073mg 7.86mg 36%
Polyunsaturated fat 6.785g 2.539g 28%
Calcium 255mg 12mg 24%
Vitamin B5 0.485mg 1.664mg 24%
Protein 7.9g 19.84g 24%
Copper 0.062mg 0.25mg 21%
Sodium 511mg 44mg 20%
Iron 2.31mg 0.8mg 19%
Selenium 46.2µg 36.5µg 18%
Fats 14.1g 6.34g 12%
Manganese 0.265mg 0.016mg 11%
Carbs 32.9g 0g 11%
Potassium 159mg 490mg 10%
Saturated fat 2.866g 0.981g 9%
Calories 291kcal 142kcal 7%
Vitamin A 65µg 12µg 6%
Cholesterol 69mg 55mg 5%
Folate 46µg 25µg 5%
Monounsaturated fat 3.521g 2.103g 4%
Vitamin B1 0.263mg 0.226mg 3%
Vitamin B2 0.347mg 0.38mg 3%
Magnesium 19mg 29mg 2%
Phosphorus 190mg 200mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 0g N/A
Zinc 0.68mg 0.64mg 0%
Tryptophan 0.099mg 0.222mg 0%
Threonine 0.289mg 0.87mg 0%
Isoleucine 0.362mg 0.914mg 0%
Leucine 0.63mg 1.613mg 0%
Lysine 0.384mg 1.822mg 0%
Methionine 0.179mg 0.587mg 0%
Phenylalanine 0.395mg 0.775mg 0%
Valine 0.409mg 1.022mg 0%
Histidine 0.187mg 0.584mg 0%
Omega-3 - EPA 0.001g 0.321g N/A
Omega-3 - DHA 0.006g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
2
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more FatsFats +122.4%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +151.1%
Contains more WaterWater +63.1%
Contains more OtherOther +71.6%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +67.4%
Contains more Poly. FatPolyunsaturated fat +167.2%
Contains less Sat. FatSaturated fat -65.8%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.