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  6. Waffle vs. Mashed potato

Waffle vs. Mashed potato — In-Depth Nutrition Comparison

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What are the main differences between waffle and mashed potato?

  • Waffle has more selenium, vitamin B2, iron, calcium, vitamin B1, phosphorus, and folate than mashed potato.
  • Waffle's daily need coverage for selenium is 83% higher.
  • Mashed potato has a higher glycemic index (87) than waffle (76).

We used Waffles, plain, prepared from recipe and Fast foods, potato, mashed types in this comparison.

Infographic

Waffle vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +1316.7%
Contains more IronIron +645.2%
Contains more CopperCopper +77.1%
Contains more ZincZinc +209.1%
Contains more PhosphorusPhosphorus +222%
Contains more ManganeseManganese +170.4%
Contains more SeleniumSelenium +5675%
Contains more PotassiumPotassium +79.9%
Contains less SodiumSodium -40.1%

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
Waffle
8
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 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +51.2%
Contains more Vitamin B1Vitamin B1 +1653.3%
Contains more Vitamin B2Vitamin B2 +2213.3%
Contains more Vitamin B3Vitamin B3 +91.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +257.1%
Contains more FolateFolate +411.1%
Contains more Vitamin B6Vitamin B6 +114.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Mashed potato DV% diff.
Selenium 46.2µg 0.8µg 83%
Polyunsaturated fat 6.785g 1.342g 36%
Vitamin B2 0.347mg 0.015mg 26%
Iron 2.31mg 0.31mg 25%
Calcium 255mg 18mg 24%
Cholesterol 69mg 0mg 23%
Vitamin B1 0.263mg 0.015mg 21%
Phosphorus 190mg 59mg 19%
Fats 14.1g 2.82g 17%
Protein 7.9g 1.65g 13%
Calories 291kcal 89kcal 10%
Saturated fat 2.866g 0.577g 10%
Vitamin B5 0.485mg 10%
Folate 46µg 9µg 9%
Sodium 511mg 306mg 9%
Vitamin B12 0.25µg 0.07µg 8%
Monounsaturated fat 3.521g 0.72g 7%
Manganese 0.265mg 0.098mg 7%
Vitamin B3 2.073mg 1.08mg 6%
Carbs 32.9g 14.65g 6%
Vitamin B6 0.056mg 0.12mg 5%
Starch 12.1g 5%
Fiber 1.3g 5%
Vitamin K 5.9µg 5%
Potassium 159mg 286mg 4%
Zinc 0.68mg 0.22mg 4%
Copper 0.062mg 0.035mg 3%
Vitamin E 0.42mg 3%
Vitamin A 65µg 43µg 2%
Choline 13.4mg 2%
Magnesium 19mg 15mg 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0.105g 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 0.2g 0%
Omega-3 - EPA 0.001g 0.001g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +378.8%
Contains more FatsFats +400%
Contains more CarbsCarbs +124.6%
Contains more OtherOther +146%
Contains more WaterWater +89.6%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +389%
Contains more Poly. FatPolyunsaturated fat +405.6%
Contains less Sat. FatSaturated fat -79.9%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.