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Waffle vs. French fries — In-Depth Nutrition Comparison

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A recap on differences between waffle and french fries

  • Waffle is higher in selenium, calcium, vitamin B2, iron, vitamin B12, and phosphorus, yet french fries are higher in vitamin B6 and potassium.
  • Waffle covers your daily selenium needs 82% more than french fries.

Food varieties used in this article are Waffles, plain, prepared from recipe and Fast foods, potato, french fried in vegetable oil.

Infographic

Waffle vs French fries 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
5
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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +1316.7%
Contains more IronIron +185.2%
Contains more ZincZinc +36%
Contains more PhosphorusPhosphorus +52%
Contains more SeleniumSelenium +5033.3%
Contains more MagnesiumMagnesium +84.2%
Contains more PotassiumPotassium +264.2%
Contains more CopperCopper +100%
Contains less SodiumSodium -58.9%
~equal in Manganese ~0.247mg

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +54.7%
Contains more Vitamin B2Vitamin B2 +789.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +53.3%
Contains more Vitamin CVitamin C +1075%
Contains more Vitamin B3Vitamin B3 +44.9%
Contains more Vitamin B5Vitamin B5 +19.6%
Contains more Vitamin B6Vitamin B6 +564.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle French fries DV% diff.
Selenium 46.2µg 0.9µg 82%
Vitamin B6 0.056mg 0.372mg 24%
Vitamin B2 0.347mg 0.039mg 24%
Calcium 255mg 18mg 24%
Cholesterol 69mg 0mg 23%
Iron 2.31mg 0.81mg 19%
Fiber 3.8g 15%
Sodium 511mg 210mg 13%
Potassium 159mg 579mg 12%
Vitamin E 1.67mg 11%
Vitamin B12 0.25µg 0µg 10%
Phosphorus 190mg 125mg 9%
Protein 7.9g 3.43g 9%
Vitamin K 11.2µg 9%
Polyunsaturated fat 6.785g 5.398g 9%
Vitamin B1 0.263mg 0.17mg 8%
Copper 0.062mg 0.124mg 7%
Vitamin A 65µg 0µg 7%
Choline 36.8mg 7%
Monounsaturated fat 3.521g 5.969g 6%
Vitamin B3 2.073mg 3.004mg 6%
Vitamin C 0.4mg 4.7mg 5%
Folate 46µg 30µg 4%
Magnesium 19mg 35mg 4%
Carbs 32.9g 41.44g 3%
Saturated fat 2.866g 2.336g 2%
Vitamin B5 0.485mg 0.58mg 2%
Zinc 0.68mg 0.5mg 2%
Calories 291kcal 312kcal 1%
Manganese 0.265mg 0.247mg 1%
Fats 14.1g 14.73g 1%
Net carbs 32.9g 37.64g N/A
Sugar 0.3g N/A
Trans fat 0.06g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g 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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +130.3%
Contains more OtherOther +67.6%
Contains more CarbsCarbs +26%
~equal in Fats ~14.73g
~equal in Water ~38.55g

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains more Poly. FatPolyunsaturated fat +25.7%
Contains less Sat. FatSaturated fat -18.5%
Contains more Mono. FatMonounsaturated fat +69.5%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.