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  6. Waffle vs. Mustard

Waffle vs. Mustard — In-Depth Nutrition Comparison

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Summary of differences between waffle and mustard

  • Mustard has less selenium, vitamin B2, calcium, phosphorus, vitamin B12, folate, and vitamin B3 than waffle.
  • Mustard covers your daily need for sodium, 26% more than waffle.
  • The glycemic index of waffle is higher.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Mustard, prepared, yellow.

Infographic

Waffle vs Mustard 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
5
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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more CalciumCalcium +304.8%
Contains more IronIron +43.5%
Contains more PhosphorusPhosphorus +75.9%
Contains less SodiumSodium -53.7%
Contains more SeleniumSelenium +37.9%
Contains more MagnesiumMagnesium +152.6%
Contains more CopperCopper +19.4%
Contains more ManganeseManganese +59.2%
~equal in Potassium ~152mg
~equal in Zinc ~0.64mg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B1Vitamin B1 +48.6%
Contains more Vitamin B2Vitamin B2 +395.7%
Contains more Vitamin B3Vitamin B3 +266.9%
Contains more Vitamin B5Vitamin B5 +90.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +557.1%
Contains more Vitamin B6Vitamin B6 +25%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Mustard DV% diff.
Polyunsaturated fat 6.785g 0.774g 40%
Sodium 511mg 1104mg 26%
Cholesterol 69mg 0mg 23%
Selenium 46.2µg 33.5µg 23%
Vitamin B2 0.347mg 0.07mg 21%
Calcium 255mg 63mg 19%
Fats 14.1g 3.34g 17%
Fiber 4g 16%
Calories 291kcal 60kcal 12%
Saturated fat 2.866g 0.214g 12%
Phosphorus 190mg 108mg 12%
Folate 46µg 7µg 10%
Vitamin B12 0.25µg 0µg 10%
Iron 2.31mg 1.61mg 9%
Vitamin B3 2.073mg 0.565mg 9%
Carbs 32.9g 5.83g 9%
Protein 7.9g 3.74g 8%
Magnesium 19mg 48mg 7%
Vitamin A 65µg 5µg 7%
Vitamin B1 0.263mg 0.177mg 7%
Manganese 0.265mg 0.422mg 7%
Vitamin B5 0.485mg 0.254mg 5%
Choline 22.4mg 4%
Monounsaturated fat 3.521g 2.182g 3%
Vitamin E 0.36mg 2%
Copper 0.062mg 0.074mg 1%
Vitamin B6 0.056mg 0.07mg 1%
Vitamin K 1.4µg 1%
Vitamin C 0.4mg 0.3mg 0%
Net carbs 32.9g 1.83g N/A
Potassium 159mg 152mg 0%
Sugar 0.92g N/A
Zinc 0.68mg 0.64mg 0%
Starch 0.64g 0%
Trans fat 0.009g N/A
Tryptophan 0.099mg 0.009mg 0%
Threonine 0.289mg 0.167mg 0%
Isoleucine 0.362mg 0.146mg 0%
Leucine 0.63mg 0.292mg 0%
Lysine 0.384mg 0.264mg 0%
Methionine 0.179mg 0.076mg 0%
Phenylalanine 0.395mg 0.161mg 0%
Valine 0.409mg 0.189mg 0%
Histidine 0.187mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g 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
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more ProteinProtein +111.2%
Contains more FatsFats +322.2%
Contains more CarbsCarbs +464.3%
Contains more WaterWater +99.3%
~equal in Other ~3.37g

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
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains more Mono. FatMonounsaturated fat +61.4%
Contains more Poly. FatPolyunsaturated fat +776.6%
Contains less Sat. FatSaturated fat -92.5%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.