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  6. Waffle vs. Hash browns

Waffle vs. Hash browns — In-Depth Nutrition Comparison

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Summary of differences between waffle and hash browns

  • Waffle has more selenium, vitamin B2, calcium, iron, phosphorus, vitamin B1, vitamin B12, and folate; however, hash browns are higher in vitamin B6.
  • Waffle covers your daily need for selenium, 83% more than hash browns.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Fast foods, potatoes, hash browns, round pieces or patty.

Infographic

Waffle vs Hash browns 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
7
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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more CalciumCalcium +1242.1%
Contains more IronIron +285%
Contains more ZincZinc +88.9%
Contains more PhosphorusPhosphorus +93.9%
Contains less SodiumSodium -9.7%
Contains more ManganeseManganese +67.7%
Contains more SeleniumSelenium +11450%
Contains more MagnesiumMagnesium +10.5%
Contains more PotassiumPotassium +123.3%
Contains more CopperCopper +61.3%

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
7
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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +92%
Contains more Vitamin B2Vitamin B2 +813.2%
Contains more Vitamin B3Vitamin B3 +12.8%
Contains more Vitamin B5Vitamin B5 +27.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +283.3%
Contains more Vitamin CVitamin C +1250%
Contains more Vitamin B6Vitamin B6 +232.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Hash browns DV% diff.
Selenium 46.2µg 0.4µg 83%
Calcium 255mg 19mg 24%
Vitamin B2 0.347mg 0.038mg 24%
Cholesterol 69mg 0mg 23%
Iron 2.31mg 0.6mg 21%
Vitamin E 2.62mg 17%
Phosphorus 190mg 98mg 13%
Vitamin B1 0.263mg 0.137mg 11%
Starch 25.74g 11%
Fiber 2.7g 11%
Protein 7.9g 2.58g 11%
Monounsaturated fat 3.521g 7.827g 11%
Vitamin B6 0.056mg 0.186mg 10%
Vitamin B12 0.25µg 0µg 10%
Folate 46µg 12µg 9%
Vitamin K 9.9µg 8%
Polyunsaturated fat 6.785g 5.665g 7%
Vitamin A 65µg 0µg 7%
Potassium 159mg 355mg 6%
Vitamin C 0.4mg 5.4mg 6%
Manganese 0.265mg 0.158mg 5%
Fats 14.1g 17.04g 5%
Copper 0.062mg 0.1mg 4%
Zinc 0.68mg 0.36mg 3%
Choline 17.8mg 3%
Sodium 511mg 566mg 2%
Vitamin B5 0.485mg 0.38mg 2%
Saturated fat 2.866g 2.54g 1%
Calories 291kcal 272kcal 1%
Vitamin B3 2.073mg 1.838mg 1%
Carbs 32.9g 28.88g 1%
Net carbs 32.9g 26.18g N/A
Magnesium 19mg 21mg 0%
Sugar 0.56g N/A
Trans fat 0.056g 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%
Fructose 0.24g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g 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% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +206.2%
Contains more CarbsCarbs +13.9%
Contains more OtherOther +39%
Contains more FatsFats +20.9%
Contains more WaterWater +17.3%

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains more Poly. FatPolyunsaturated fat +19.8%
Contains less Sat. FatSaturated fat -11.4%
Contains more Mono. FatMonounsaturated fat +122.3%

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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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.