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Waffle vs. Pancake — In-Depth Nutrition Comparison

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Significant differences between waffle and pancake

  • The amount of selenium, iron, vitamin B1, vitamin B2, monounsaturated fat, and polyunsaturated fat in waffle is higher than in pancake.
  • Waffle covers your daily selenium needs 57% more than pancake.
  • Pancake has 2 times less polyunsaturated fat than waffle. Waffle has 6.785g of polyunsaturated fat, while pancake has 4.447g.
  • Pancake contains less saturated fat.

Specific food types used in this comparison are Waffles, plain, prepared from recipe and Pancakes, plain, prepared from recipe.

Infographic

Waffle vs Pancake 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
9
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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +16.4%
Contains more PotassiumPotassium +20.5%
Contains more IronIron +28.3%
Contains more CopperCopper +26.5%
Contains more ZincZinc +21.4%
Contains more PhosphorusPhosphorus +19.5%
Contains more ManganeseManganese +32.5%
Contains more SeleniumSelenium +210.1%
Contains less SodiumSodium -14.1%

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
9
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 1% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +20.4%
Contains more Vitamin B1Vitamin B1 +30.8%
Contains more Vitamin B2Vitamin B2 +23.5%
Contains more Vitamin B3Vitamin B3 +32.3%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +21.7%
Contains more Vitamin B12Vitamin B12 +13.6%
Contains more FolateFolate +21.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Waffle Pancake DV% diff.
Selenium 46.2µg 14.9µg 57%
Polyunsaturated fat 6.785g 4.447g 16%
Fats 14.1g 9.7g 7%
Iron 2.31mg 1.8mg 6%
Vitamin B2 0.347mg 0.281mg 5%
Vitamin B1 0.263mg 0.201mg 5%
Phosphorus 190mg 159mg 4%
Calcium 255mg 219mg 4%
Monounsaturated fat 3.521g 2.474g 3%
Saturated fat 2.866g 2.122g 3%
Vitamin B3 2.073mg 1.567mg 3%
Protein 7.9g 6.4g 3%
Manganese 0.265mg 0.2mg 3%
Calories 291kcal 227kcal 3%
Cholesterol 69mg 59mg 3%
Sodium 511mg 439mg 3%
Vitamin B5 0.485mg 0.405mg 2%
Folate 46µg 38µg 2%
Carbs 32.9g 28.3g 2%
Zinc 0.68mg 0.56mg 1%
Copper 0.062mg 0.049mg 1%
Potassium 159mg 132mg 1%
Magnesium 19mg 16mg 1%
Vitamin B6 0.056mg 0.046mg 1%
Vitamin B12 0.25µg 0.22µg 1%
Vitamin A 65µg 54µg 1%
Vitamin C 0.4mg 0.3mg 0%
Net carbs 32.9g 28.3g N/A
Tryptophan 0.099mg 0.08mg 0%
Threonine 0.289mg 0.237mg 0%
Isoleucine 0.362mg 0.297mg 0%
Leucine 0.63mg 0.513mg 0%
Lysine 0.384mg 0.321mg 0%
Methionine 0.179mg 0.147mg 0%
Phenylalanine 0.395mg 0.319mg 0%
Valine 0.409mg 0.335mg 0%
Histidine 0.187mg 0.152mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0.005g N/A

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
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
Contains more ProteinProtein +23.4%
Contains more FatsFats +45.4%
Contains more CarbsCarbs +16.3%
Contains more OtherOther +14.8%
Contains more WaterWater +26%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
Contains more Mono. FatMonounsaturated fat +42.3%
Contains more Poly. FatPolyunsaturated fat +52.6%
Contains less Sat. FatSaturated fat -26%

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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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.