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  6. Waffle vs. Pan dulce

Waffle vs. Pan dulce — In-Depth Nutrition Comparison

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Important differences between Waffle and Pan dulce

  • Waffle has more Selenium, Calcium, Phosphorus, and Vitamin B2, however, Pan dulce has more Folate, Vitamin B1, Vitamin B3, and Manganese.
  • Waffle's daily need coverage for Selenium is 36% more.
  • Waffle has 3 times more Calcium than Pan dulce. Waffle has 255mg of Calcium, while Pan dulce has 86mg.
  • Pan dulce is lower in Cholesterol.

The food varieties used in the comparison are Waffles, plain, prepared from recipe and Bread, pan dulce, sweet yeast bread.

Infographic

Waffle vs Pan dulce 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
Pan dulce
Pan dulce
Contains more Calcium +196.5%
Contains more Phosphorus +102.1%
Contains more Potassium +54.4%
Contains more Selenium +76.3%
Contains more Iron +24.2%
Contains more Magnesium +26.3%
Contains less Sodium -55.4%
Contains more Zinc +23.5%
Contains more Copper +95.2%
Contains more Manganese +73.6%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Pan dulce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 108% 18% 41% 10% 30% 23% 41% 60% 143%
Contains more Calcium +196.5%
Contains more Phosphorus +102.1%
Contains more Potassium +54.4%
Contains more Selenium +76.3%
Contains more Iron +24.2%
Contains more Magnesium +26.3%
Contains less Sodium -55.4%
Contains more Zinc +23.5%
Contains more Copper +95.2%
Contains more Manganese +73.6%

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.
Waffle
Waffle
3
:
9
Pan dulce
Pan dulce
Contains more Vitamin A +891.3%
Contains more Vitamin B2 +50.9%
Contains more Vitamin B12 +127.3%
Contains more Vitamin C +200%
Contains more Vitamin B1 +43.3%
Contains more Vitamin B3 +67.1%
Contains more Vitamin B5 +21.6%
Contains more Folate +134.8%
Equal in Vitamin B6 - 0.057
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%
Pan dulce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 6% 0% 4% 95% 54% 65% 36% 14% 81% 14% 4%
Contains more Vitamin A +891.3%
Contains more Vitamin B2 +50.9%
Contains more Vitamin B12 +127.3%
Contains more Vitamin C +200%
Contains more Vitamin B1 +43.3%
Contains more Vitamin B3 +67.1%
Contains more Vitamin B5 +21.6%
Contains more Folate +134.8%
Equal in Vitamin B6 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
:
2
Pan dulce
Pan dulce
Contains more Fats +21.8%
Contains more Water +95%
Contains more Other +187%
Contains more Protein +19.2%
Contains more Carbs +71.4%
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
Pan dulce
9% 12% 56% 22%
Protein: 9.42 g
Fats: 11.58 g
Carbs: 56.38 g
Water: 21.54 g
Other: 1.08 g
Contains more Fats +21.8%
Contains more Water +95%
Contains more Other +187%
Contains more Protein +19.2%
Contains more Carbs +71.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
:
1
Pan dulce
Pan dulce
Contains more Polyunsaturated fat +343.5%
Contains less Saturated Fat -23.8%
Equal in Monounsaturated Fat - 3.499
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Pan dulce
30% 49% 21%
Saturated Fat: 2.183 g
Monounsaturated Fat: 3.499 g
Polyunsaturated fat: 1.53 g
Contains more Polyunsaturated fat +343.5%
Contains less Saturated Fat -23.8%
Equal in Monounsaturated Fat - 3.499

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Pan dulce Opinion
Net carbs 32.9g 54.08g Pan dulce
Protein 7.9g 9.42g Pan dulce
Fats 14.1g 11.58g Waffle
Carbs 32.9g 56.38g Pan dulce
Calories 291kcal 367kcal Pan dulce
Starch 37.8g Pan dulce
Fructose 4.05g Pan dulce
Sugar 12.5g Waffle
Fiber 2.3g Pan dulce
Calcium 255mg 86mg Waffle
Iron 2.31mg 2.87mg Pan dulce
Magnesium 19mg 24mg Pan dulce
Phosphorus 190mg 94mg Waffle
Potassium 159mg 103mg Waffle
Sodium 511mg 228mg Pan dulce
Zinc 0.68mg 0.84mg Pan dulce
Copper 0.062mg 0.121mg Pan dulce
Manganese 0.265mg 0.46mg Pan dulce
Selenium 46.2µg 26.2µg Waffle
Vitamin A 228IU 23IU Waffle
Vitamin A RAE 65µg 5µg Waffle
Vitamin E 0.29mg Pan dulce
Vitamin C 0.4mg 1.2mg Pan dulce
Vitamin B1 0.263mg 0.377mg Pan dulce
Vitamin B2 0.347mg 0.23mg Waffle
Vitamin B3 2.073mg 3.463mg Pan dulce
Vitamin B5 0.485mg 0.59mg Pan dulce
Vitamin B6 0.056mg 0.057mg Pan dulce
Folate 46µg 108µg Pan dulce
Vitamin B12 0.25µg 0.11µg Waffle
Vitamin K 1.6µg Pan dulce
Tryptophan 0.099mg Waffle
Threonine 0.289mg Waffle
Isoleucine 0.362mg Waffle
Leucine 0.63mg Waffle
Lysine 0.384mg Waffle
Methionine 0.179mg Waffle
Phenylalanine 0.395mg Waffle
Valine 0.409mg Waffle
Histidine 0.187mg Waffle
Cholesterol 69mg 30mg Pan dulce
Trans Fat 1.103g Waffle
Saturated Fat 2.866g 2.183g Pan dulce
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Omega-3 - DPA 0g 0.001g Pan dulce
Monounsaturated Fat 3.521g 3.499g Waffle
Polyunsaturated fat 6.785g 1.53g Waffle
Omega-6 - Eicosadienoic acid 0.009g Pan dulce
Omega-6 - Linoleic acid 1.21g Pan dulce
Omega-6 - Gamma-linoleic acid 0.001g Pan dulce
Omega-3 - ALA 0.066g Pan dulce
Omega-3 - Eicosatrienoic acid 0.002g Pan dulce
Omega-6 - Dihomo-gamma-linoleic acid 0.002g Pan dulce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Pan dulce
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
31%
Pan dulce
Minerals Daily Need Coverage Score
66%
Waffle
50%
Pan dulce

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 12.5g)
Which food contains less Sodium?
Pan dulce
Pan dulce contains less Sodium (difference - 283mg)
Which food is lower in Cholesterol?
Pan dulce
Pan dulce is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Pan dulce
Pan dulce is lower in Saturated Fat (difference - 0.683g)
Which food is lower in glycemic index?
Pan dulce
Pan dulce is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Pan dulce
Pan dulce is relatively richer in vitamins
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.

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. Pan dulce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167935/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.