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Waffle vs. Napa cabbage — In-Depth Nutrition Comparison

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What are the differences between waffle and napa cabbage?

  • Waffle is richer than napa cabbage in selenium, vitamin B2, phosphorus, calcium, vitamin B1, iron, vitamin B12, and vitamin B3.
  • Waffle's daily need coverage for selenium is 83% more.
  • The glycemic index of napa cabbage is lower.

We used Waffles, plain, prepared from recipe and Cabbage, napa, cooked types in this article.

Infographic

Waffle vs Napa cabbage 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
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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +779.3%
Contains more PotassiumPotassium +82.8%
Contains more IronIron +212.2%
Contains more ZincZinc +385.7%
Contains more PhosphorusPhosphorus +900%
Contains more ManganeseManganese +30.5%
Contains more SeleniumSelenium +11450%
Contains more CopperCopper +54.8%
Contains less SodiumSodium -97.8%

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
7
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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +5160%
Contains more Vitamin B2Vitamin B2 +1288%
Contains more Vitamin B3Vitamin B3 +344.8%
Contains more Vitamin B5Vitamin B5 +1285.7%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +700%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~43µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more ProteinProtein +618.2%
Contains more FatsFats +8194.1%
Contains more CarbsCarbs +1375.3%
Contains more OtherOther +1723.5%
Contains more WaterWater +129.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Napa cabbage DV% diff.
Selenium 46.2µg 0.4µg 83%
Polyunsaturated fat 6.785g 45%
Vitamin B2 0.347mg 0.025mg 25%
Phosphorus 190mg 19mg 24%
Cholesterol 69mg 0mg 23%
Calcium 255mg 29mg 23%
Vitamin B1 0.263mg 0.005mg 22%
Sodium 511mg 11mg 22%
Fats 14.1g 0.17g 21%
Iron 2.31mg 0.74mg 20%
Protein 7.9g 1.1g 14%
Calories 291kcal 12kcal 14%
Saturated fat 2.866g 13%
Vitamin B3 2.073mg 0.466mg 10%
Vitamin B12 0.25µg 0µg 10%
Carbs 32.9g 2.23g 10%
Monounsaturated fat 3.521g 9%
Vitamin B5 0.485mg 0.035mg 9%
Vitamin A 65µg 13µg 6%
Zinc 0.68mg 0.14mg 5%
Copper 0.062mg 0.096mg 4%
Magnesium 19mg 8mg 3%
Manganese 0.265mg 0.203mg 3%
Vitamin C 0.4mg 3.2mg 3%
Potassium 159mg 87mg 2%
Vitamin B6 0.056mg 0.037mg 1%
Folate 46µg 43µg 1%
Net carbs 32.9g 2.23g 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%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Napa cabbage
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
24%
Waffle
6%
Napa cabbage
Minerals Daily Need Coverage Score
66%
Waffle
12%
Napa cabbage

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food is lower in Cholesterol?
Napa cabbage
Napa cabbage is lower in Cholesterol (difference - 69mg)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 500mg)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 2.866g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 44)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.