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  6. Waffle vs. Grape leaves

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 has more Vitamin A RAE, Manganese, Copper, Vitamin B6, and Magnesium.
  • Grape leaves' daily need coverage for Vitamin A RAE is 146% higher.

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

Infographic

Waffle vs Grape leaves 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
3
:
7
Grape leaves
Grape leaves
Contains more Phosphorus +108.8%
Contains more Selenium +5033.3%
Contains more Calcium +42.4%
Contains more Iron +13.9%
Contains more Magnesium +400%
Contains more Potassium +71.1%
Contains less Sodium -98.2%
Contains more Copper +569.4%
Contains more Manganese +977.4%
Equal in Zinc - 0.67
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Grape leaves
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 109% 99% 68% 39% 24% 2% 19% 139% 373% 5%
Contains more Phosphorus +108.8%
Contains more Selenium +5033.3%
Contains more Calcium +42.4%
Contains more Iron +13.9%
Contains more Magnesium +400%
Contains more Potassium +71.1%
Contains less Sodium -98.2%
Contains more Copper +569.4%
Contains more Manganese +977.4%
Equal in Zinc - 0.67

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
:
9
Grape leaves
Grape leaves
Contains more Vitamin B1 +557.5%
Contains more Vitamin B5 +110%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +11970.6%
Contains more Vitamin C +2675%
Contains more Vitamin B3 +13.9%
Contains more Vitamin B6 +614.3%
Contains more Folate +80.4%
Equal in Vitamin B2 - 0.354
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Grape leaves
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1652% 40% 0% 37% 10% 82% 45% 14% 93% 63% 0% 272%
Contains more Vitamin B1 +557.5%
Contains more Vitamin B5 +110%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +11970.6%
Contains more Vitamin C +2675%
Contains more Vitamin B3 +13.9%
Contains more Vitamin B6 +614.3%
Contains more Folate +80.4%
Equal in Vitamin B2 - 0.354

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
4
:
1
Grape leaves
Grape leaves
Contains more Protein +41.1%
Contains more Fats +565.1%
Contains more Carbs +90.1%
Contains more Other +87.9%
Contains more Water +74.6%
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Grape leaves
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 Protein +41.1%
Contains more Fats +565.1%
Contains more Carbs +90.1%
Contains more Other +87.9%
Contains more Water +74.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Grape leaves
Grape leaves
Contains more Monounsaturated Fat +4246.9%
Contains more Polyunsaturated fat +537.1%
Contains less Saturated Fat -88.3%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Grape leaves
23% 5% 72%
Saturated Fat: 0.336 g
Monounsaturated Fat: 0.081 g
Polyunsaturated fat: 1.065 g
Contains more Monounsaturated Fat +4246.9%
Contains more Polyunsaturated fat +537.1%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 32.9g 6.31g Waffle
Protein 7.9g 5.6g Waffle
Fats 14.1g 2.12g Waffle
Carbs 32.9g 17.31g Waffle
Calories 291kcal 93kcal Waffle
Sugar 6.3g Waffle
Fiber 11g Grape leaves
Calcium 255mg 363mg Grape leaves
Iron 2.31mg 2.63mg Grape leaves
Magnesium 19mg 95mg Grape leaves
Phosphorus 190mg 91mg Waffle
Potassium 159mg 272mg Grape leaves
Sodium 511mg 9mg Grape leaves
Zinc 0.68mg 0.67mg Waffle
Copper 0.062mg 0.415mg Grape leaves
Manganese 0.265mg 2.855mg Grape leaves
Selenium 46.2µg 0.9µg Waffle
Vitamin A 228IU 27521IU Grape leaves
Vitamin A RAE 65µg 1376µg Grape leaves
Vitamin E 2mg Grape leaves
Vitamin C 0.4mg 11.1mg Grape leaves
Vitamin B1 0.263mg 0.04mg Waffle
Vitamin B2 0.347mg 0.354mg Grape leaves
Vitamin B3 2.073mg 2.362mg Grape leaves
Vitamin B5 0.485mg 0.231mg Waffle
Vitamin B6 0.056mg 0.4mg Grape leaves
Folate 46µg 83µg Grape leaves
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 108.6µg Grape leaves
Tryptophan 0.099mg Waffle
Threonine 0.289mg Waffle
Isoleucine 0.362mg Waffle
Leucine 0.63mg Waffle
Lysine 0.384mg Waffle
Methionine 0.179mg Waffle
Phenylalanine 0.395mg Waffle
Valine 0.409mg Waffle
Histidine 0.187mg Waffle
Cholesterol 69mg 0mg Grape leaves
Saturated Fat 2.866g 0.336g Grape leaves
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 0.081g Waffle
Polyunsaturated fat 6.785g 1.065g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Grape leaves
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
26%
Waffle
192%
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 contains less Sodium?
Grape leaves
Grape leaves contains less Sodium (difference - 502mg)
Which food is lower in Cholesterol?
Grape leaves
Grape leaves is lower in Cholesterol (difference - 69mg)
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.