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  6. Waffle vs. Rainbow trout

Waffle vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between waffle and rainbow trout?

  • Waffle is higher in selenium, iron, calcium, vitamin B2, and vitamin B1, yet rainbow trout is higher in vitamin B12, vitamin B5, vitamin B6, and vitamin B3.
  • Rainbow trout's daily need coverage for vitamin B12 is 169% more.
  • Waffle has 10 times more calcium than rainbow trout. While waffle has 255mg of calcium, rainbow trout has only 25mg.
  • The amount of sodium in rainbow trout is lower.
  • The glycemic index of rainbow trout is lower.

We used Waffles, plain, prepared from recipe and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Waffle vs Rainbow trout 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
6
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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more CalciumCalcium +920%
Contains more IronIron +645.2%
Contains more CopperCopper +34.8%
Contains more ZincZinc +51.1%
Contains more ManganeseManganese +2309.1%
Contains more SeleniumSelenium +95.8%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +137.1%
Contains more PhosphorusPhosphorus +18.9%
Contains less SodiumSodium -90%

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
3
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +119.2%
Contains more Vitamin B2Vitamin B2 +285.6%
Contains more FolateFolate +318.2%
Contains more Vitamin CVitamin C +625%
Contains more Vitamin AVitamin A +29.2%
Contains more Vitamin B3Vitamin B3 +168.5%
Contains more Vitamin B5Vitamin B5 +243.7%
Contains more Vitamin B6Vitamin B6 +507.1%
Contains more Vitamin B12Vitamin B12 +1620%

All nutrients comparison - raw data values

Nutrient Waffle Rainbow trout DV% diff.
Vitamin B12 0.25µg 4.3µg 169%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Selenium 46.2µg 23.6µg 41%
Polyunsaturated fat 6.785g 1.507g 35%
Iron 2.31mg 0.31mg 25%
Vitamin B5 0.485mg 1.667mg 24%
Protein 7.9g 19.94g 24%
Calcium 255mg 25mg 23%
Vitamin B3 2.073mg 5.567mg 22%
Vitamin B6 0.056mg 0.34mg 22%
Vitamin B2 0.347mg 0.09mg 20%
Sodium 511mg 51mg 20%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Vitamin B1 0.263mg 0.12mg 12%
Fats 14.1g 6.18g 12%
Carbs 32.9g 0g 11%
Manganese 0.265mg 0.011mg 11%
Folate 46µg 11µg 9%
Calories 291kcal 141kcal 8%
Saturated fat 2.866g 1.383g 7%
Potassium 159mg 377mg 6%
Phosphorus 190mg 226mg 5%
Monounsaturated fat 3.521g 1.979g 4%
Cholesterol 69mg 59mg 3%
Vitamin C 0.4mg 2.9mg 3%
Vitamin A 65µg 84µg 2%
Zinc 0.68mg 0.45mg 2%
Copper 0.062mg 0.046mg 2%
Magnesium 19mg 25mg 1%
Net carbs 32.9g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.099mg 0.234mg 0%
Threonine 0.289mg 0.915mg 0%
Isoleucine 0.362mg 0.962mg 0%
Leucine 0.63mg 1.696mg 0%
Lysine 0.384mg 1.916mg 0%
Methionine 0.179mg 0.618mg 0%
Phenylalanine 0.395mg 0.815mg 0%
Valine 0.409mg 1.075mg 0%
Histidine 0.187mg 0.614mg 0%
Omega-3 - EPA 0.001g 0.217g N/A
Omega-3 - DHA 0.006g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +128.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3775%
Contains more ProteinProtein +152.4%
Contains more WaterWater +75.7%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +77.9%
Contains more Poly. FatPolyunsaturated fat +350.2%
Contains less Sat. FatSaturated fat -51.7%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.