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  6. Waffle vs. Mandarin orange

Waffle vs. Mandarin orange — In-Depth Nutrition Comparison

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A recap on differences between waffle and mandarin oranges

  • Waffle is higher in selenium, iron, phosphorus, vitamin B2, calcium, and vitamin B1, yet mandarin oranges are higher in vitamin C.
  • Waffle covers your daily selenium needs 84% more than mandarin oranges.
  • The glycemic index of mandarin oranges is lower.

Food varieties used in this article are Waffles, plain, prepared from recipe and Tangerines, (mandarin oranges), raw.

Infographic

Waffle vs Mandarin orange 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
8
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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +589.2%
Contains more IronIron +1440%
Contains more CopperCopper +47.6%
Contains more ZincZinc +871.4%
Contains more PhosphorusPhosphorus +850%
Contains more ManganeseManganese +579.5%
Contains more SeleniumSelenium +46100%
Contains less SodiumSodium -99.6%
~equal in Potassium ~166mg

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin AVitamin A +91.2%
Contains more Vitamin B1Vitamin B1 +353.4%
Contains more Vitamin B2Vitamin B2 +863.9%
Contains more Vitamin B3Vitamin B3 +451.3%
Contains more Vitamin B5Vitamin B5 +124.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +187.5%
Contains more Vitamin CVitamin C +6575%
Contains more Vitamin B6Vitamin B6 +39.3%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Mandarin orange DV% diff.
Selenium 46.2µg 0.1µg 84%
Polyunsaturated fat 6.785g 0.065g 45%
Vitamin C 0.4mg 26.7mg 29%
Iron 2.31mg 0.15mg 27%
Vitamin B2 0.347mg 0.036mg 24%
Phosphorus 190mg 20mg 24%
Cholesterol 69mg 0mg 23%
Calcium 255mg 37mg 22%
Sodium 511mg 2mg 22%
Fats 14.1g 0.31g 21%
Vitamin B1 0.263mg 0.058mg 17%
Protein 7.9g 0.81g 14%
Saturated fat 2.866g 0.039g 13%
Calories 291kcal 53kcal 12%
Vitamin B3 2.073mg 0.376mg 11%
Manganese 0.265mg 0.039mg 10%
Vitamin B12 0.25µg 0µg 10%
Monounsaturated fat 3.521g 0.06g 9%
Folate 46µg 16µg 8%
Carbs 32.9g 13.34g 7%
Fiber 1.8g 7%
Zinc 0.68mg 0.07mg 6%
Vitamin B5 0.485mg 0.216mg 5%
Fructose 2.4g 3%
Vitamin A 65µg 34µg 3%
Magnesium 19mg 12mg 2%
Vitamin B6 0.056mg 0.078mg 2%
Choline 10.2mg 2%
Copper 0.062mg 0.042mg 2%
Vitamin E 0.2mg 1%
Net carbs 32.9g 11.54g N/A
Potassium 159mg 166mg 0%
Sugar 10.58g N/A
Tryptophan 0.099mg 0.002mg 0%
Threonine 0.289mg 0.016mg 0%
Isoleucine 0.362mg 0.017mg 0%
Leucine 0.63mg 0.028mg 0%
Lysine 0.384mg 0.032mg 0%
Methionine 0.179mg 0.002mg 0%
Phenylalanine 0.395mg 0.018mg 0%
Valine 0.409mg 0.021mg 0%
Histidine 0.187mg 0.011mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +875.3%
Contains more FatsFats +4448.4%
Contains more CarbsCarbs +146.6%
Contains more OtherOther +737.8%
Contains more WaterWater +102.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +5768.3%
Contains more Poly. FatPolyunsaturated fat +10338.5%
Contains less Sat. FatSaturated fat -98.6%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.