Waffle vs. Mixed nuts — In-Depth Nutrition Comparison
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The main differences between waffle and mixed nuts
- Waffle is richer in selenium, yet mixed nuts are richer in copper, manganese, magnesium, phosphorus, vitamin B3, zinc, and vitamin B6.
- Daily need coverage for copper for mixed nuts is 94% higher.
- Mixed nuts have a lower glycemic index than waffle.
Food types used in this article are Waffles, plain, prepared from recipe and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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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.
| Contains more CalciumCalcium | +117.9% |
| Contains more SeleniumSelenium | +36.3% |
| Contains more MagnesiumMagnesium | +1105.3% |
| Contains more PotassiumPotassium | +297.5% |
| Contains more IronIron | +13% |
| Contains more CopperCopper | +1362.9% |
| Contains more ZincZinc | +394.1% |
| Contains more PhosphorusPhosphorus | +140% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +669.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +39.2% |
| Contains more Vitamin B2Vitamin B2 | +77% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +25% |
| Contains more Vitamin B3Vitamin B3 | +271.9% |
| Contains more Vitamin B5Vitamin B5 | +135.1% |
| Contains more Vitamin B6Vitamin B6 | +528.6% |
| Contains more FolateFolate | +80.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +56.3% |
| Contains more WaterWater | +1919.2% |
| Contains more ProteinProtein | +153.7% |
| Contains more FatsFats | +282.6% |
~equal in
Other
~2.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -67.1% |
| Contains more Mono. FatMonounsaturated fat | +709.1% |
| Contains more Poly. FatPolyunsaturated fat | +115.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.062mg | 0.907mg | 94% |
| Manganese | 0.265mg | 2.04mg | 77% |
| Monounsaturated fat | 3.521g | 28.488g | 62% |
| Fats | 14.1g | 53.95g | 61% |
| Polyunsaturated fat | 6.785g | 14.612g | 52% |
| Vitamin E | 7.82mg | 52% | |
| Magnesium | 19mg | 229mg | 50% |
| Phosphorus | 190mg | 456mg | 38% |
| Vitamin B3 | 2.073mg | 7.709mg | 35% |
| Fiber | 7g | 28% | |
| Saturated fat | 2.866g | 8.711g | 27% |
| Protein | 7.9g | 20.04g | 24% |
| Zinc | 0.68mg | 3.36mg | 24% |
| Cholesterol | 69mg | 0mg | 23% |
| Vitamin B6 | 0.056mg | 0.352mg | 23% |
| Selenium | 46.2µg | 33.9µg | 22% |
| Sodium | 511mg | 5mg | 22% |
| Calories | 291kcal | 607kcal | 16% |
| Calcium | 255mg | 117mg | 14% |
| Potassium | 159mg | 632mg | 14% |
| Vitamin B5 | 0.485mg | 1.14mg | 13% |
| Vitamin B2 | 0.347mg | 0.196mg | 12% |
| Vitamin B12 | 0.25µg | 0µg | 10% |
| Folate | 46µg | 83µg | 9% |
| Choline | 52mg | 9% | |
| Vitamin A | 65µg | 0µg | 7% |
| Vitamin B1 | 0.263mg | 0.189mg | 6% |
| Vitamin K | 5.7µg | 5% | |
| Carbs | 32.9g | 21.05g | 4% |
| Iron | 2.31mg | 2.61mg | 4% |
| Starch | 4.2g | 2% | |
| Vitamin C | 0.4mg | 0.5mg | 0% |
| Net carbs | 32.9g | 14.05g | N/A |
| Sugar | 4.15g | N/A | |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.099mg | 0.22mg | 0% |
| Threonine | 0.289mg | 0.703mg | 0% |
| Isoleucine | 0.362mg | 0.826mg | 0% |
| Leucine | 0.63mg | 1.656mg | 0% |
| Lysine | 0.384mg | 0.782mg | 0% |
| Methionine | 0.179mg | 0.283mg | 0% |
| Phenylalanine | 0.395mg | 1.182mg | 0% |
| Valine | 0.409mg | 1.001mg | 0% |
| Histidine | 0.187mg | 0.572mg | 0% |
| Omega-3 - EPA | 0.001g | 0.005g | N/A |
| Omega-3 - DHA | 0.006g | 0g | N/A |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
50%
Minerals Daily Need Coverage Score
66%
139%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Waffle is lower in Saturated fat (difference - 5.845g)
Which food is cheaper?
Waffle is cheaper (difference - $3)
Which food is lower in Cholesterol?
Mixed nuts is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 506mg)
Which food is lower in glycemic index?
Mixed nuts is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Mixed nuts is relatively richer in minerals
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins