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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.
  • Waffle has a higher glycemic index than pan dulce.

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
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 17% 26% 9.1% 108% 40% 23% 40% 30% 60% 143%
Contains more CalciumCalcium +196.5%
Contains more PotassiumPotassium +54.4%
Contains more PhosphorusPhosphorus +102.1%
Contains more SeleniumSelenium +76.3%
Contains more MagnesiumMagnesium +26.3%
Contains more IronIron +24.2%
Contains more CopperCopper +95.2%
Contains more ZincZinc +23.5%
Contains less SodiumSodium -55.4%
Contains more ManganeseManganese +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
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 4% 1.7% 5.8% 0% 94% 53% 65% 35% 13% 14% 4% 81% 16%
Contains more Vitamin AVitamin A +1200%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B12Vitamin B12 +127.3%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +43.3%
Contains more Vitamin B3Vitamin B3 +67.1%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more FolateFolate +134.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.057mg

All nutrients comparison - raw data values

Nutrient Waffle Pan dulce DV% diff.
Selenium 46.2µg 26.2µg 36%
Polyunsaturated fat 6.785g 1.53g 35%
Calcium 255mg 86mg 17%
Starch 37.8g 16%
Folate 46µg 108µg 16%
Phosphorus 190mg 94mg 14%
Cholesterol 69mg 30mg 13%
Sodium 511mg 228mg 12%
Vitamin B1 0.263mg 0.377mg 10%
Vitamin B3 2.073mg 3.463mg 9%
Vitamin B2 0.347mg 0.23mg 9%
Fiber 2.3g 9%
Carbs 32.9g 56.38g 8%
Manganese 0.265mg 0.46mg 8%
Vitamin A 65µg 5µg 7%
Iron 2.31mg 2.87mg 7%
Copper 0.062mg 0.121mg 7%
Vitamin B12 0.25µg 0.11µg 6%
Choline 29.1mg 5%
Fructose 4.05g 5%
Calories 291kcal 367kcal 4%
Fats 14.1g 11.58g 4%
Saturated fat 2.866g 2.183g 3%
Protein 7.9g 9.42g 3%
Vitamin E 0.29mg 2%
Potassium 159mg 103mg 2%
Vitamin B5 0.485mg 0.59mg 2%
Vitamin C 0.4mg 1.2mg 1%
Magnesium 19mg 24mg 1%
Zinc 0.68mg 0.84mg 1%
Vitamin K 1.6µg 1%
Net carbs 32.9g 54.08g N/A
Sugar 12.5g N/A
Vitamin B6 0.056mg 0.057mg 0%
Trans fat 1.103g N/A
Monounsaturated fat 3.521g 3.499g 0%
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 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.066g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 1.21g 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
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 FatsFats +21.8%
Contains more WaterWater +95%
Contains more OtherOther +187%
Contains more ProteinProtein +19.2%
Contains more CarbsCarbs +71.4%

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
30% 49% 21%
Saturated fat: Sat. Fat 2.183 g
Monounsaturated fat: Mono. Fat 3.499 g
Polyunsaturated fat: Poly. Fat 1.53 g
Contains more Poly. FatPolyunsaturated fat +343.5%
Contains less Sat. FatSaturated fat -23.8%
~equal in Monounsaturated fat ~3.499g

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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.