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  6. Waffle vs. Pastrami

Waffle vs. Pastrami — In-Depth Nutrition Comparison

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Important differences between waffle and pastrami

  • Waffle has more selenium, calcium, vitamin B1, vitamin B2, and manganese; however, pastrami has more vitamin B12, zinc, vitamin B3, and vitamin B6.
  • Pastrami's daily need coverage for vitamin B12 is 68% more.
  • Waffle has 26 times more calcium than pastrami. Waffle has 255mg of calcium, while pastrami has 10mg.
  • Waffle is lower in sodium.

The food varieties used in the comparison are Waffles, plain, prepared from recipe and Beef, cured, pastrami.

Infographic

Waffle vs Pastrami 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
5
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 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more MagnesiumMagnesium +11.8%
Contains more CalciumCalcium +2450%
Contains less SodiumSodium -52.6%
Contains more ManganeseManganese +881.5%
Contains more SeleniumSelenium +161%
Contains more PotassiumPotassium +32.1%
Contains more CopperCopper +46.8%
Contains more ZincZinc +632.4%
~equal in Iron ~2.22mg
~equal in Phosphorus ~175mg

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 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin AVitamin A +3150%
Contains more Vitamin B1Vitamin B1 +405.8%
Contains more Vitamin B2Vitamin B2 +115.5%
Contains more Vitamin B5Vitamin B5 +83%
Contains more FolateFolate +666.7%
Contains more Vitamin B3Vitamin B3 +105.5%
Contains more Vitamin B6Vitamin B6 +294.6%
Contains more Vitamin B12Vitamin B12 +648%

All nutrients comparison - raw data values

Nutrient Waffle Pastrami DV% diff.
Vitamin B12 0.25µg 1.87µg 68%
Selenium 46.2µg 17.7µg 52%
Polyunsaturated fat 6.785g 0.145g 44%
Zinc 0.68mg 4.98mg 39%
Protein 7.9g 21.8g 28%
Sodium 511mg 1078mg 25%
Calcium 255mg 10mg 25%
Vitamin B1 0.263mg 0.052mg 18%
Choline 81.6mg 15%
Vitamin B2 0.347mg 0.161mg 14%
Vitamin B3 2.073mg 4.26mg 14%
Fats 14.1g 5.82g 13%
Vitamin B6 0.056mg 0.221mg 13%
Carbs 32.9g 0.36g 11%
Folate 46µg 6µg 10%
Manganese 0.265mg 0.027mg 10%
Calories 291kcal 147kcal 7%
Vitamin A 65µg 2µg 7%
Monounsaturated fat 3.521g 2.118g 4%
Vitamin B5 0.485mg 0.265mg 4%
Copper 0.062mg 0.091mg 3%
Phosphorus 190mg 175mg 2%
Potassium 159mg 210mg 2%
Vitamin D 4IU 1%
Vitamin E 0.12mg 1%
Vitamin K 0.7µg 1%
Saturated fat 2.866g 2.681g 1%
Iron 2.31mg 2.22mg 1%
Vitamin D 0.1µg 1%
Vitamin C 0.4mg 0.3mg 0%
Net carbs 32.9g 0.36g N/A
Cholesterol 69mg 68mg 0%
Magnesium 19mg 17mg 0%
Sugar 0.1g N/A
Tryptophan 0.099mg 0.141mg 0%
Threonine 0.289mg 0.857mg 0%
Isoleucine 0.362mg 0.976mg 0%
Leucine 0.63mg 1.706mg 0%
Lysine 0.384mg 1.812mg 0%
Methionine 0.179mg 0.558mg 0%
Phenylalanine 0.395mg 0.847mg 0%
Valine 0.409mg 1.065mg 0%
Histidine 0.187mg 0.684mg 0%
Fructose 0.01g 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
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
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more FatsFats +142.3%
Contains more CarbsCarbs +9038.9%
Contains more OtherOther +24.5%
Contains more ProteinProtein +175.9%
Contains more WaterWater +65.5%

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
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +66.2%
Contains more Poly. FatPolyunsaturated fat +4579.3%
~equal in Saturated fat ~2.681g

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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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.