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  6. Waffle vs. Sardines

Waffle vs. Sardines — In-Depth Nutrition Comparison

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A recap on differences between waffle and sardines

  • Waffle is higher in vitamin B1, vitamin B2, and folate, yet sardines are higher in vitamin B12, phosphorus, vitamin B3, copper, calcium, and selenium.
  • Sardines cover your daily vitamin B12 needs 362% more than waffle.
  • Waffle contains 5 times more folate than sardines. While waffle contains 46µg of folate, sardines contain only 10µg.
  • The amount of cholesterol in waffle is lower.
  • The glycemic index of sardines is lower.

Food varieties used in this article are Waffles, plain, prepared from recipe and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Waffle vs Sardines 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
1
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more ManganeseManganese +145.4%
Contains more MagnesiumMagnesium +105.3%
Contains more CalciumCalcium +49.8%
Contains more PotassiumPotassium +149.7%
Contains more IronIron +26.4%
Contains more CopperCopper +200%
Contains more ZincZinc +92.6%
Contains more PhosphorusPhosphorus +157.9%
Contains less SodiumSodium -39.9%
Contains more SeleniumSelenium +14.1%

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
5
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +103.1%
Contains more Vitamin B1Vitamin B1 +228.8%
Contains more Vitamin B2Vitamin B2 +52.9%
Contains more FolateFolate +360%
Contains more Vitamin B3Vitamin B3 +153%
Contains more Vitamin B5Vitamin B5 +32.4%
Contains more Vitamin B6Vitamin B6 +198.2%
Contains more Vitamin B12Vitamin B12 +3476%

All nutrients comparison - raw data values

Nutrient Waffle Sardines DV% diff.
Vitamin B12 0.25µg 8.94µg 362%
Phosphorus 190mg 490mg 43%
Protein 7.9g 24.62g 33%
Vitamin D 4.8µg 24%
Cholesterol 69mg 142mg 24%
Vitamin D 193IU 24%
Vitamin B3 2.073mg 5.245mg 20%
Vitamin B1 0.263mg 0.08mg 15%
Vitamin E 2.04mg 14%
Copper 0.062mg 0.186mg 14%
Choline 75mg 14%
Calcium 255mg 382mg 13%
Selenium 46.2µg 52.7µg 12%
Carbs 32.9g 0g 11%
Polyunsaturated fat 6.785g 5.148g 11%
Vitamin B6 0.056mg 0.167mg 9%
Sodium 511mg 307mg 9%
Folate 46µg 10µg 9%
Vitamin B2 0.347mg 0.227mg 9%
Iron 2.31mg 2.92mg 8%
Potassium 159mg 397mg 7%
Manganese 0.265mg 0.108mg 7%
Zinc 0.68mg 1.31mg 6%
Saturated fat 2.866g 1.528g 6%
Magnesium 19mg 39mg 5%
Calories 291kcal 208kcal 4%
Fats 14.1g 11.45g 4%
Vitamin A 65µg 32µg 4%
Vitamin B5 0.485mg 0.642mg 3%
Vitamin K 2.6µg 2%
Monounsaturated fat 3.521g 3.869g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 0g N/A
Tryptophan 0.099mg 0.276mg 0%
Threonine 0.289mg 1.079mg 0%
Isoleucine 0.362mg 1.134mg 0%
Leucine 0.63mg 2.001mg 0%
Lysine 0.384mg 2.26mg 0%
Methionine 0.179mg 0.729mg 0%
Phenylalanine 0.395mg 0.961mg 0%
Valine 0.409mg 1.268mg 0%
Histidine 0.187mg 0.725mg 0%
Omega-3 - EPA 0.001g 0.473g N/A
Omega-3 - DHA 0.006g 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more FatsFats +23.1%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +211.6%
Contains more WaterWater +41.9%
Contains more OtherOther +39.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
1
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains more Poly. FatPolyunsaturated fat +31.8%
Contains less Sat. FatSaturated fat -46.7%
~equal in Monounsaturated fat ~3.869g

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.