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  6. Waffle vs. Pacific saury raw

Waffle vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are waffle and pacific saury raw different?

  • Waffle is higher in selenium, iron, vitamin B2, calcium, vitamin B1, and folate; however, pacific saury raw is richer in vitamin B12.
  • Daily need coverage for vitamin B12 for pacific saury raw is 73% higher.
  • Waffle contains 24 times more saturated fat than pacific saury raw. While waffle contains 2.866g of saturated fat, pacific saury raw contains only 0.118g.
  • Pacific saury raw has a lower glycemic index (0) than waffle (76).

Waffles, plain, prepared from recipe and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Waffle vs Pacific saury raw 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
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more CalciumCalcium +347.4%
Contains more IronIron +320%
Contains more CopperCopper +21.6%
Contains more SeleniumSelenium +266.7%
Contains more MagnesiumMagnesium +63.2%
Contains more PotassiumPotassium +62.9%
Contains more PhosphorusPhosphorus +15.8%
Contains less SodiumSodium -92.4%
~equal in Zinc ~0.67mg
~equal in Manganese ~0.24mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin AVitamin A +209.5%
Contains more Vitamin B1Vitamin B1 +353.4%
Contains more Vitamin B2Vitamin B2 +450.8%
Contains more FolateFolate +206.7%
Contains more Vitamin CVitamin C +850%
Contains more Vitamin B3Vitamin B3 +11%
Contains more Vitamin B5Vitamin B5 +54.6%
Contains more Vitamin B6Vitamin B6 +108.9%
Contains more Vitamin B12Vitamin B12 +700%

All nutrients comparison - raw data values

Nutrient Waffle Pacific saury raw DV% diff.
Vitamin B12 0.25µg 2µg 73%
Selenium 46.2µg 12.6µg 61%
Polyunsaturated fat 6.785g 0.202g 44%
Protein 7.9g 19.26g 23%
Vitamin B2 0.347mg 0.063mg 22%
Iron 2.31mg 0.55mg 22%
Sodium 511mg 39mg 21%
Fats 14.1g 0.69g 21%
Calcium 255mg 57mg 20%
Vitamin B1 0.263mg 0.058mg 17%
Vitamin D 2.5µg 13%
Saturated fat 2.866g 0.118g 12%
Choline 65mg 12%
Vitamin D 99IU 12%
Carbs 32.9g 0g 11%
Calories 291kcal 88kcal 10%
Cholesterol 69mg 39mg 10%
Folate 46µg 15µg 8%
Monounsaturated fat 3.521g 0.157g 8%
Vitamin B5 0.485mg 0.75mg 5%
Vitamin A 65µg 21µg 5%
Vitamin B6 0.056mg 0.117mg 5%
Phosphorus 190mg 220mg 4%
Vitamin C 0.4mg 3.8mg 4%
Potassium 159mg 259mg 3%
Magnesium 19mg 31mg 3%
Vitamin E 0.2mg 1%
Manganese 0.265mg 0.24mg 1%
Copper 0.062mg 0.051mg 1%
Vitamin B3 2.073mg 2.3mg 1%
Net carbs 32.9g 0g N/A
Zinc 0.68mg 0.67mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.099mg 0.216mg 0%
Threonine 0.289mg 0.844mg 0%
Isoleucine 0.362mg 0.887mg 0%
Leucine 0.63mg 1.565mg 0%
Lysine 0.384mg 1.768mg 0%
Methionine 0.179mg 0.57mg 0%
Phenylalanine 0.395mg 0.752mg 0%
Valine 0.409mg 0.992mg 0%
Histidine 0.187mg 0.567mg 0%
Omega-3 - EPA 0.001g 0.033g N/A
Omega-3 - DHA 0.006g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +1943.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +174.3%
Contains more ProteinProtein +143.8%
Contains more WaterWater +87.9%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +2142.7%
Contains more Poly. FatPolyunsaturated fat +3258.9%
Contains less Sat. FatSaturated fat -95.9%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.