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  6. Waffle vs. Mixed nuts

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.

Infographic

Waffle vs Mixed nuts 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
2
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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.
Waffle
Waffle
4
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Mixed nuts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
20% 54% 21% 2% 3%
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
Waffle
Waffle
1
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
17% 55% 28%
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%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.