Waffle vs. Nattō — In-Depth Nutrition Comparison
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Significant differences between waffle and nattō
- Waffle has more selenium; however, nattō is richer in iron, copper, manganese, magnesium, zinc, potassium, and vitamin C.
- Nattō covers your daily iron needs 79% more than waffle.
- Waffle has a higher glycemic index. The glycemic index of waffle is 76, while the glycemic index of nattō is 56.
Specific food types used in this comparison are Waffles, plain, prepared from recipe and Natto.
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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 | +17.5% |
| Contains more SeleniumSelenium | +425% |
| Contains more MagnesiumMagnesium | +505.3% |
| Contains more PotassiumPotassium | +358.5% |
| Contains more IronIron | +272.3% |
| Contains more CopperCopper | +975.8% |
| Contains more ZincZinc | +345.6% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +476.6% |
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 | +64.4% |
| Contains more Vitamin B2Vitamin B2 | +82.6% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +125.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +475% |
| Contains more Vitamin CVitamin C | +3150% |
| Contains more Vitamin B6Vitamin B6 | +132.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.31mg | 8.6mg | 79% |
| Selenium | 46.2µg | 8.8µg | 68% |
| Copper | 0.062mg | 0.667mg | 67% |
| Manganese | 0.265mg | 1.528mg | 55% |
| Protein | 7.9g | 19.4g | 23% |
| Cholesterol | 69mg | 0mg | 23% |
| Magnesium | 19mg | 115mg | 23% |
| Fiber | 5.4g | 22% | |
| Sodium | 511mg | 7mg | 22% |
| Zinc | 0.68mg | 3.03mg | 21% |
| Vitamin K | 23.1µg | 19% | |
| Potassium | 159mg | 729mg | 17% |
| Vitamin C | 0.4mg | 13mg | 14% |
| Vitamin B3 | 2.073mg | 0mg | 13% |
| Vitamin B2 | 0.347mg | 0.19mg | 12% |
| Folate | 46µg | 8µg | 10% |
| Vitamin B12 | 0.25µg | 0µg | 10% |
| Choline | 57mg | 10% | |
| Vitamin B1 | 0.263mg | 0.16mg | 9% |
| Vitamin A | 65µg | 0µg | 7% |
| Carbs | 32.9g | 12.68g | 7% |
| Saturated fat | 2.866g | 1.591g | 6% |
| Vitamin B6 | 0.056mg | 0.13mg | 6% |
| Fats | 14.1g | 11g | 5% |
| Vitamin B5 | 0.485mg | 0.215mg | 5% |
| Polyunsaturated fat | 6.785g | 6.21g | 4% |
| Calories | 291kcal | 211kcal | 4% |
| Calcium | 255mg | 217mg | 4% |
| Monounsaturated fat | 3.521g | 2.43g | 3% |
| Phosphorus | 190mg | 174mg | 2% |
| Net carbs | 32.9g | 7.28g | N/A |
| Sugar | 4.89g | N/A | |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.099mg | 0.223mg | 0% |
| Threonine | 0.289mg | 0.813mg | 0% |
| Isoleucine | 0.362mg | 0.931mg | 0% |
| Leucine | 0.63mg | 1.509mg | 0% |
| Lysine | 0.384mg | 1.145mg | 0% |
| Methionine | 0.179mg | 0.208mg | 0% |
| Phenylalanine | 0.395mg | 0.941mg | 0% |
| Valine | 0.409mg | 1.018mg | 0% |
| Histidine | 0.187mg | 0.512mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.006g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +28.2% |
| Contains more CarbsCarbs | +159.5% |
| Contains more OtherOther | +63.2% |
| Contains more ProteinProtein | +145.6% |
| Contains more WaterWater | +31% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +44.9% |
| Contains less Sat. FatSaturated fat | -44.5% |
~equal in
Polyunsaturated fat
~6.21g
