Waffle vs. Sardine — In-Depth Nutrition Comparison
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A recap on differences between waffle and sardine
- Waffle is higher in vitamin B1, vitamin B2, and folate, yet sardine is higher in vitamin B12, phosphorus, vitamin B3, copper, calcium, and selenium.
- Sardine covers your daily vitamin B12 needs 362% more than waffle.
- Waffle contains 5 times more folate than sardine. While waffle contains 46µg of folate, sardine contains only 10µg.
- The amount of cholesterol in waffle is lower.
- The glycemic index of sardine 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.
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Poly. FatPolyunsaturated fat | +31.8% |
| Contains less Sat. FatSaturated fat | -46.7% |
~equal in
Monounsaturated fat
~3.869g
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 Cholesterol |
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| Lower in Sugar |
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| Lower in price |
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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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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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 |
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%
119%
Minerals Daily Need Coverage Score
66%
94%
Comparison summary
Which food is lower in Cholesterol?
Waffle is lower in Cholesterol (difference - 73mg)
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 0g)
Which food is cheaper?
Waffle is cheaper (difference - $7)
Which food contains less Sodium?
Sardine contains less Sodium (difference - 204mg)
Which food is lower in Saturated fat?
Sardine is lower in Saturated fat (difference - 1.338g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 76)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is richer in vitamins?
?
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.