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  6. Waffle vs. Nachos

Waffle vs. Nachos — In-Depth Nutrition Comparison

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A recap on differences between Waffle and Nachos

  • Waffle is higher in Selenium, Iron, Calcium, Vitamin B2, Vitamin B1, Vitamin B3, and Folate, yet Nachos are higher in Vitamin B6.
  • Waffle covers your daily Selenium needs 68% more than Nachos.
  • Waffle contains 23 times more Cholesterol than Nachos. While Waffle contains 69mg of Cholesterol, Nachos contain only 3mg.

Food varieties used in this article are Waffles, plain, prepared from recipe and Fast foods, nachos, with cheese.

Infographic

Waffle vs Nachos 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
4
:
6
Nachos
Nachos
Contains more Calcium +304.8%
Contains more Iron +208%
Contains more Manganese +41.7%
Contains more Selenium +437.2%
Contains more Magnesium +121.1%
Contains more Potassium +127.7%
Contains less Sodium -38.7%
Contains more Zinc +26.5%
Equal in Phosphorus - 198
Equal in Copper - 0.064
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Nachos
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 29% 30% 85% 32% 41% 24% 22% 25% 47%
Contains more Calcium +304.8%
Contains more Iron +208%
Contains more Manganese +41.7%
Contains more Selenium +437.2%
Contains more Magnesium +121.1%
Contains more Potassium +127.7%
Contains less Sodium -38.7%
Contains more Zinc +26.5%
Equal in Phosphorus - 198
Equal in Copper - 0.064

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
7
:
5
Nachos
Nachos
Contains more Vitamin A +985.7%
Contains more Vitamin B1 +113.8%
Contains more Vitamin B2 +160.9%
Contains more Vitamin B3 +229%
Contains more Vitamin B5 +27.6%
Contains more Folate +360%
Contains more Vitamin B12 +257.1%
Contains more Vitamin C +175%
Contains more Vitamin B6 +283.9%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Nachos
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 82% 0% 4% 31% 31% 12% 23% 50% 8% 9% 49%
Contains more Vitamin A +985.7%
Contains more Vitamin B1 +113.8%
Contains more Vitamin B2 +160.9%
Contains more Vitamin B3 +229%
Contains more Vitamin B5 +27.6%
Contains more Folate +360%
Contains more Vitamin B12 +257.1%
Contains more Vitamin C +175%
Contains more Vitamin B6 +283.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
:
2
Nachos
Nachos
Contains more Protein +82.9%
Contains more Water +12.3%
Contains more Other +65.8%
Contains more Fats +52.5%
Equal in Carbs - 34.91
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Nachos
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more Protein +82.9%
Contains more Water +12.3%
Contains more Other +65.8%
Contains more Fats +52.5%
Equal in Carbs - 34.91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
1
:
2
Nachos
Nachos
Contains more Polyunsaturated fat +34.6%
Contains less Saturated Fat -24.2%
Contains more Monounsaturated Fat +298.2%
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Nachos
10% 66% 24%
Saturated Fat: 2.173 g
Monounsaturated Fat: 14.02 g
Polyunsaturated fat: 5.04 g
Contains more Polyunsaturated fat +34.6%
Contains less Saturated Fat -24.2%
Contains more Monounsaturated Fat +298.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Nachos
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Waffle Nachos Opinion
Net carbs 32.9g 31.71g Waffle
Protein 7.9g 4.32g Waffle
Fats 14.1g 21.5g Nachos
Carbs 32.9g 34.91g Nachos
Calories 291kcal 343kcal Nachos
Starch 28.33g Nachos
Sugar 2.17g Waffle
Fiber 3.2g Nachos
Calcium 255mg 63mg Waffle
Iron 2.31mg 0.75mg Waffle
Magnesium 19mg 42mg Nachos
Phosphorus 190mg 198mg Nachos
Potassium 159mg 362mg Nachos
Sodium 511mg 313mg Nachos
Zinc 0.68mg 0.86mg Nachos
Copper 0.062mg 0.064mg Nachos
Manganese 0.265mg 0.187mg Waffle
Selenium 46.2µg 8.6µg Waffle
Vitamin A 228IU 21IU Waffle
Vitamin A RAE 65µg 5µg Waffle
Vitamin E 4.08mg Nachos
Vitamin C 0.4mg 1.1mg Nachos
Vitamin B1 0.263mg 0.123mg Waffle
Vitamin B2 0.347mg 0.133mg Waffle
Vitamin B3 2.073mg 0.63mg Waffle
Vitamin B5 0.485mg 0.38mg Waffle
Vitamin B6 0.056mg 0.215mg Nachos
Folate 46µg 10µg Waffle
Vitamin B12 0.25µg 0.07µg Waffle
Vitamin K 19.3µg Nachos
Tryptophan 0.099mg 0.042mg Waffle
Threonine 0.289mg 0.156mg Waffle
Isoleucine 0.362mg 0.187mg Waffle
Leucine 0.63mg 0.521mg Waffle
Lysine 0.384mg 0.156mg Waffle
Methionine 0.179mg 0.094mg Waffle
Phenylalanine 0.395mg 0.229mg Waffle
Valine 0.409mg 0.25mg Waffle
Histidine 0.187mg 0.135mg Waffle
Cholesterol 69mg 3mg Nachos
Trans Fat 0.058g Waffle
Saturated Fat 2.866g 2.173g Nachos
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 14.02g Nachos
Polyunsaturated fat 6.785g 5.04g Waffle
Omega-6 - Eicosadienoic acid 0.011g Nachos
Omega-6 - Linoleic acid 4.343g Nachos
Omega-6 - Gamma-linoleic acid 0.032g Nachos
Omega-3 - ALA 0.617g Nachos

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Nachos
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
26%
Waffle
25%
Nachos
Minerals Daily Need Coverage Score
66%
Waffle
35%
Nachos

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 2.17g)
Which food contains less Sodium?
Nachos
Nachos contains less Sodium (difference - 198mg)
Which food is lower in Cholesterol?
Nachos
Nachos is lower in Cholesterol (difference - 66mg)
Which food is lower in Saturated Fat?
Nachos
Nachos is lower in Saturated Fat (difference - 0.693g)
Which food is lower in glycemic index?
Nachos
Nachos is lower in glycemic index (difference - 1)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.