Waffle vs. Salmon raw — In-Depth Nutrition Comparison
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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.
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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 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% |
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 | +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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
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
Saturated fat:
Sat. Fat
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
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% |
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 price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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%
77%
Minerals Daily Need Coverage Score
66%
49%
Comparison summary
Which food is cheaper?
Waffle is cheaper (difference - $13)
Which food is lower in Cholesterol?
Salmon raw is lower in Cholesterol (difference - 14mg)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 467mg)
Which food is lower in Saturated fat?
Salmon raw is lower in Saturated fat (difference - 1.885g)
Which food is lower in glycemic index?
Salmon raw is lower in glycemic index (difference - 76)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
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.