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Waffle vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between waffle and corn raw

  • Waffle is richer than corn raw in selenium, calcium, vitamin B2, iron, phosphorus, vitamin B12, and vitamin B1.
  • Daily need coverage for selenium for waffle is 83% higher.
  • Corn raw has a lower glycemic index than waffle.

Food types used in this article are Waffles, plain, prepared from recipe and Corn, sweet, yellow, raw.

Infographic

Waffle vs Corn raw 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
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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +12650%
Contains more IronIron +344.2%
Contains more CopperCopper +14.8%
Contains more ZincZinc +47.8%
Contains more PhosphorusPhosphorus +113.5%
Contains more ManganeseManganese +62.6%
Contains more SeleniumSelenium +7600%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +69.8%
Contains less SodiumSodium -97.1%

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%
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin AVitamin A +622.2%
Contains more Vitamin B1Vitamin B1 +69.7%
Contains more Vitamin B2Vitamin B2 +530.9%
Contains more Vitamin B3Vitamin B3 +17.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1600%
Contains more Vitamin B5Vitamin B5 +47.8%
Contains more Vitamin B6Vitamin B6 +66.1%
~equal in Vitamin D ~0µg
~equal in Folate ~42µg

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +141.6%
Contains more FatsFats +944.4%
Contains more CarbsCarbs +75.9%
Contains more OtherOther +392.1%
Contains more WaterWater +81.1%

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
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +715%
Contains more Poly. FatPolyunsaturated fat +1293.2%
Contains less Sat. FatSaturated fat -88.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Corn raw DV% diff.
Selenium 46.2µg 0.6µg 83%
Polyunsaturated fat 6.785g 0.487g 42%
Calcium 255mg 2mg 25%
Cholesterol 69mg 0mg 23%
Vitamin B2 0.347mg 0.055mg 22%
Iron 2.31mg 0.52mg 22%
Sodium 511mg 15mg 22%
Fats 14.1g 1.35g 20%
Phosphorus 190mg 89mg 14%
Saturated fat 2.866g 0.325g 12%
Calories 291kcal 86kcal 10%
Vitamin B12 0.25µg 0µg 10%
Protein 7.9g 3.27g 9%
Vitamin B1 0.263mg 0.155mg 9%
Monounsaturated fat 3.521g 0.432g 8%
Fiber 2g 8%
Vitamin C 0.4mg 6.8mg 7%
Vitamin A 65µg 9µg 6%
Carbs 32.9g 18.7g 5%
Vitamin B5 0.485mg 0.717mg 5%
Choline 23mg 4%
Manganese 0.265mg 0.163mg 4%
Magnesium 19mg 37mg 4%
Vitamin B6 0.056mg 0.093mg 3%
Potassium 159mg 270mg 3%
Fructose 1.94g 2%
Vitamin B3 2.073mg 1.77mg 2%
Starch 5.7g 2%
Zinc 0.68mg 0.46mg 2%
Folate 46µg 42µg 1%
Copper 0.062mg 0.054mg 1%
Net carbs 32.9g 16.7g N/A
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.099mg 0.023mg 0%
Threonine 0.289mg 0.129mg 0%
Isoleucine 0.362mg 0.129mg 0%
Leucine 0.63mg 0.348mg 0%
Lysine 0.384mg 0.137mg 0%
Methionine 0.179mg 0.067mg 0%
Phenylalanine 0.395mg 0.15mg 0%
Valine 0.409mg 0.185mg 0%
Histidine 0.187mg 0.089mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Corn raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
Minerals Daily Need Coverage Score
66%
Waffle
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 6.26g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $1.2)
Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 496mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 2.541g)
Which food is lower in glycemic index?
Corn raw
Corn raw is lower in glycemic index (difference - 24)
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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.