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Waffle vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between waffle and leek

  • Waffle has more selenium, vitamin B2, phosphorus, calcium, and vitamin B1; however, leek is higher in vitamin A and vitamin B6.
  • Waffle covers your daily need for selenium, 82% more than leek.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Waffle vs Leek 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
4
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%
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more CalciumCalcium +332.2%
Contains more ZincZinc +466.7%
Contains more PhosphorusPhosphorus +442.9%
Contains more SeleniumSelenium +4520%
Contains more MagnesiumMagnesium +47.4%
Contains more PotassiumPotassium +13.2%
Contains more CopperCopper +93.5%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +81.5%
~equal in Iron ~2.1mg

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
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%
Leek
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +338.3%
Contains more Vitamin B2Vitamin B2 +1056.7%
Contains more Vitamin B3Vitamin B3 +418.3%
Contains more Vitamin B5Vitamin B5 +246.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +2900%
Contains more Vitamin AVitamin A +27.7%
Contains more Vitamin B6Vitamin B6 +316.1%
Contains more FolateFolate +39.1%
~equal in Vitamin D ~0µg

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
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +426.7%
Contains more FatsFats +4600%
Contains more CarbsCarbs +132.5%
Contains more OtherOther +195.2%
Contains more WaterWater +97.6%

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
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +87925%
Contains more Poly. FatPolyunsaturated fat +3987.3%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Leek
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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Waffle Leek DV% diff.
Selenium 46.2µg 1µg 82%
Polyunsaturated fat 6.785g 0.166g 44%
Vitamin K 47µg 39%
Vitamin B2 0.347mg 0.03mg 24%
Cholesterol 69mg 0mg 23%
Phosphorus 190mg 35mg 22%
Fats 14.1g 0.3g 21%
Sodium 511mg 20mg 21%
Calcium 255mg 59mg 20%
Vitamin B1 0.263mg 0.06mg 17%
Vitamin B6 0.056mg 0.233mg 14%
Vitamin C 0.4mg 12mg 13%
Saturated fat 2.866g 0.04g 13%
Protein 7.9g 1.5g 13%
Calories 291kcal 61kcal 12%
Vitamin B3 2.073mg 0.4mg 10%
Vitamin B12 0.25µg 0µg 10%
Monounsaturated fat 3.521g 0.004g 9%
Manganese 0.265mg 0.481mg 9%
Fiber 1.8g 7%
Vitamin B5 0.485mg 0.14mg 7%
Vitamin E 0.92mg 6%
Carbs 32.9g 14.15g 6%
Copper 0.062mg 0.12mg 6%
Zinc 0.68mg 0.12mg 5%
Folate 46µg 64µg 5%
Iron 2.31mg 2.1mg 3%
Choline 9.5mg 2%
Magnesium 19mg 28mg 2%
Vitamin A 65µg 83µg 2%
Potassium 159mg 180mg 1%
Net carbs 32.9g 12.35g N/A
Sugar 3.9g N/A
Tryptophan 0.099mg 0.012mg 0%
Threonine 0.289mg 0.063mg 0%
Isoleucine 0.362mg 0.052mg 0%
Leucine 0.63mg 0.096mg 0%
Lysine 0.384mg 0.078mg 0%
Methionine 0.179mg 0.018mg 0%
Phenylalanine 0.395mg 0.055mg 0%
Valine 0.409mg 0.056mg 0%
Histidine 0.187mg 0.025mg 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 Leek
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
27%
Leek
Minerals Daily Need Coverage Score
66%
Waffle
26%
Leek

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 3.9g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 491mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 2.826g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 44)
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.
Which food is richer in vitamins?
?
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.