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  6. Waffle vs. Marinara sauce

Waffle vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between waffle and marinara sauce

  • Waffle has more selenium, calcium, phosphorus, vitamin B2, vitamin B1, and iron; however, marinara sauce is higher in vitamin B3.
  • Waffle covers your daily need for selenium, 82% more than marinara sauce.
  • Waffle has 35 times more cholesterol than marinara sauce. While waffle has 69mg of cholesterol, marinara sauce has only 2mg.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Waffle vs Marinara sauce 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
6
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more CalciumCalcium +844.4%
Contains more IronIron +196.2%
Contains more ZincZinc +240%
Contains more PhosphorusPhosphorus +458.8%
Contains more ManganeseManganese +93.4%
Contains more SeleniumSelenium +4100%
Contains more PotassiumPotassium +100.6%
Contains more CopperCopper +30.6%
Contains less SodiumSodium -94.1%
~equal in Magnesium ~18mg

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
6
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin AVitamin A +97%
Contains more Vitamin B1Vitamin B1 +995.8%
Contains more Vitamin B2Vitamin B2 +468.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +253.8%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin B3Vitamin B3 +89%
Contains more Vitamin B6Vitamin B6 +208.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Marinara sauce DV% diff.
Selenium 46.2µg 1.1µg 82%
Polyunsaturated fat 6.785g 0.508g 42%
Calcium 255mg 27mg 23%
Vitamin B2 0.347mg 0.061mg 22%
Phosphorus 190mg 34mg 22%
Cholesterol 69mg 2mg 22%
Sodium 511mg 30mg 21%
Vitamin B1 0.263mg 0.024mg 20%
Fats 14.1g 1.48g 19%
Iron 2.31mg 0.78mg 19%
Vitamin E 2.4mg 16%
Protein 7.9g 1.41g 13%
Saturated fat 2.866g 0.17g 12%
Vitamin K 13.9µg 12%
Vitamin B3 2.073mg 3.917mg 12%
Calories 291kcal 51kcal 12%
Vitamin B12 0.25µg 0µg 10%
Vitamin B5 0.485mg 10%
Vitamin B6 0.056mg 0.173mg 9%
Monounsaturated fat 3.521g 0.377g 8%
Carbs 32.9g 8.06g 8%
Folate 46µg 13µg 8%
Fiber 1.8g 7%
Manganese 0.265mg 0.137mg 6%
Potassium 159mg 319mg 5%
Zinc 0.68mg 0.2mg 4%
Vitamin A 65µg 33µg 4%
Copper 0.062mg 0.081mg 2%
Vitamin C 0.4mg 2mg 2%
Choline 13.7mg 2%
Net carbs 32.9g 6.26g N/A
Magnesium 19mg 18mg 0%
Sugar 5.5g 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%
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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +460.3%
Contains more FatsFats +852.7%
Contains more CarbsCarbs +308.2%
Contains more OtherOther +86.7%
Contains more WaterWater +108.1%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +834%
Contains more Poly. FatPolyunsaturated fat +1235.6%
Contains less Sat. FatSaturated fat -94.1%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.