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Waffle vs. Grape leaves — In-Depth Nutrition Comparison

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Differences between waffle and grape leaves

  • Waffle has more selenium, vitamin B1, and phosphorus, while grape leaves have more vitamin A, manganese, copper, vitamin B6, and magnesium.
  • Grape leaves' daily need coverage for vitamin A is 546% higher.

The food types used in this comparison are Waffles, plain, prepared from recipe and Grape leaves, raw.

Infographic

Waffle vs Grape leaves infographic
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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.
Waffle
2
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more PhosphorusPhosphorus +108.8%
Contains more SeleniumSelenium +5033.3%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +42.4%
Contains more PotassiumPotassium +71.1%
Contains more IronIron +13.9%
Contains more CopperCopper +569.4%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +977.4%
~equal in Zinc ~0.67mg

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
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +557.5%
Contains more Vitamin B5Vitamin B5 +110%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2675%
Contains more Vitamin AVitamin A +2016.9%
Contains more Vitamin B3Vitamin B3 +13.9%
Contains more Vitamin B6Vitamin B6 +614.3%
Contains more FolateFolate +80.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.354mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +41.1%
Contains more FatsFats +565.1%
Contains more CarbsCarbs +90.1%
Contains more OtherOther +87.9%
Contains more WaterWater +74.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +4246.9%
Contains more Poly. FatPolyunsaturated fat +537.1%
Contains less Sat. FatSaturated fat -88.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Grape leaves
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Waffle Grape leaves DV% diff.
Vitamin A 65µg 1376µg 146%
Manganese 0.265mg 2.855mg 113%
Vitamin K 108.6µg 91%
Selenium 46.2µg 0.9µg 82%
Fiber 11g 44%
Copper 0.062mg 0.415mg 39%
Polyunsaturated fat 6.785g 1.065g 38%
Vitamin B6 0.056mg 0.4mg 26%
Cholesterol 69mg 0mg 23%
Sodium 511mg 9mg 22%
Vitamin B1 0.263mg 0.04mg 19%
Fats 14.1g 2.12g 18%
Magnesium 19mg 95mg 18%
Phosphorus 190mg 91mg 14%
Vitamin E 2mg 13%
Saturated fat 2.866g 0.336g 12%
Vitamin C 0.4mg 11.1mg 12%
Calcium 255mg 363mg 11%
Vitamin B12 0.25µg 0µg 10%
Calories 291kcal 93kcal 10%
Folate 46µg 83µg 9%
Monounsaturated fat 3.521g 0.081g 9%
Protein 7.9g 5.6g 5%
Vitamin B5 0.485mg 0.231mg 5%
Carbs 32.9g 17.31g 5%
Iron 2.31mg 2.63mg 4%
Potassium 159mg 272mg 3%
Choline 12.8mg 2%
Vitamin B3 2.073mg 2.362mg 2%
Vitamin B2 0.347mg 0.354mg 1%
Net carbs 32.9g 6.31g N/A
Sugar 6.3g N/A
Zinc 0.68mg 0.67mg 0%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Grape leaves
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Waffle
86%
Grape leaves
Minerals Daily Need Coverage Score
66%
Waffle
87%
Grape leaves

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 6.3g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 502mg)
Which food is lower in Saturated fat?
Grape leaves
Grape leaves is lower in Saturated fat (difference - 2.53g)
Which food is lower in glycemic index?
Grape leaves
Grape leaves is lower in glycemic index (difference - 76)
Which food is richer in vitamins?
Grape leaves
Grape leaves is relatively richer in vitamins
Which food is richer in minerals?
?
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.

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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.