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  6. Waffle vs. Passion fruit

Waffle vs. Passion fruit — In-Depth Nutrition Comparison

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How are waffle and passion fruit different?

  • Waffle is richer in selenium, calcium, vitamin B1, phosphorus, and vitamin B2, while passion fruit is higher in vitamin C and vitamin A.
  • Waffle covers your daily need for selenium, 83% more than passion fruit.
  • Waffle has a higher glycemic index (76) than passion fruit (16).

Waffles, plain, prepared from recipe and Passion-fruit, (granadilla), purple, raw types were used in this article.

Infographic

Waffle vs Passion fruit 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
6
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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more CalciumCalcium +2025%
Contains more IronIron +44.4%
Contains more ZincZinc +580%
Contains more PhosphorusPhosphorus +179.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +7600%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +118.9%
Contains more CopperCopper +38.7%
Contains less SodiumSodium -94.5%

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
6
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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +166.9%
Contains more Vitamin B3Vitamin B3 +38.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +228.6%
Contains more Vitamin CVitamin C +7400%
Contains more Vitamin B6Vitamin B6 +78.6%
~equal in Vitamin A ~64µg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Passion fruit DV% diff.
Selenium 46.2µg 0.6µg 83%
Fiber 10.4g 42%
Polyunsaturated fat 6.785g 0.411g 42%
Vitamin C 0.4mg 30mg 33%
Calcium 255mg 12mg 24%
Cholesterol 69mg 0mg 23%
Vitamin B1 0.263mg 0mg 22%
Sodium 511mg 28mg 21%
Fats 14.1g 0.7g 21%
Vitamin B2 0.347mg 0.13mg 17%
Phosphorus 190mg 68mg 17%
Saturated fat 2.866g 0.059g 13%
Manganese 0.265mg 12%
Protein 7.9g 2.2g 11%
Vitamin B12 0.25µg 0µg 10%
Vitamin B5 0.485mg 10%
Calories 291kcal 97kcal 10%
Monounsaturated fat 3.521g 0.086g 9%
Iron 2.31mg 1.6mg 9%
Folate 46µg 14µg 8%
Potassium 159mg 348mg 6%
Zinc 0.68mg 0.1mg 5%
Vitamin B3 2.073mg 1.5mg 4%
Carbs 32.9g 23.38g 3%
Copper 0.062mg 0.086mg 3%
Vitamin B6 0.056mg 0.1mg 3%
Magnesium 19mg 29mg 2%
Vitamin K 0.7µg 1%
Choline 7.6mg 1%
Net carbs 32.9g 12.98g N/A
Sugar 11.2g N/A
Vitamin A 65µg 64µg 0%
Vitamin E 0.02mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +259.1%
Contains more FatsFats +1914.3%
Contains more CarbsCarbs +40.7%
Contains more OtherOther +292.4%
Contains more WaterWater +73.6%

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +3994.2%
Contains more Poly. FatPolyunsaturated fat +1550.9%
Contains less Sat. FatSaturated fat -97.9%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.