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Waffle vs. Pastry — In-Depth Nutrition Comparison

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The main differences between Waffle and Pastry

  • Waffle is richer in Selenium, Calcium, Phosphorus, Vitamin B12, and Vitamin B5, yet Pastry is richer in Vitamin B3, and Vitamin B1.
  • Daily need coverage for Selenium from Waffle is 40% higher.

Food types used in this article are Waffles, plain, prepared from recipe and Puff pastry, frozen, ready-to-bake.

Infographic

Waffle vs Pastry infographic
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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
6
:
4
Pastry
Contains more Calcium +2450%
Contains more Magnesium +18.8%
Contains more Phosphorus +216.7%
Contains more Potassium +160.7%
Contains more Zinc +28.3%
Contains more Selenium +90.9%
Contains more Iron +10.8%
Contains less Sodium -51.3%
Contains more Copper +83.9%
Contains more Manganese +84.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 96% 12% 26% 6% 33% 15% 38% 64% 132%
Contains more Calcium +2450%
Contains more Magnesium +18.8%
Contains more Phosphorus +216.7%
Contains more Potassium +160.7%
Contains more Zinc +28.3%
Contains more Selenium +90.9%
Contains more Iron +10.8%
Contains less Sodium -51.3%
Contains more Copper +83.9%
Contains more Manganese +84.2%

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
6
:
5
Pastry
Contains more Vitamin A +22700%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B3 +101.1%
Contains more Folate +69.6%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 11% 0% 0% 100% 66% 79% 0% 5% 59% 0% 41%
Contains more Vitamin A +22700%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +22.6%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +166.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +51.3%
Contains more Vitamin B3 +101.1%
Contains more Folate +69.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
3
:
2
Pastry
Contains more Water +394.1%
Contains more Other +210%
Contains more Fats +170.2%
Contains more Carbs +37.1%
Equal in Protein - 7.3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more Water +394.1%
Contains more Other +210%
Contains more Fats +170.2%
Contains more Carbs +37.1%
Equal in Protein - 7.3

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
2
:
1
Pastry
Contains less Saturated Fat -70.3%
Contains more Polyunsaturated fat +38.6%
Contains more Monounsaturated Fat +513.4%
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
27% 60% 14%
Saturated Fat: 9.643 g
Monounsaturated Fat: 21.597 g
Polyunsaturated fat: 4.894 g
Contains less Saturated Fat -70.3%
Contains more Polyunsaturated fat +38.6%
Contains more Monounsaturated Fat +513.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Waffle Pastry Opinion
Net carbs 32.9g 43.6g Pastry
Protein 7.9g 7.3g Waffle
Fats 14.1g 38.1g Pastry
Carbs 32.9g 45.1g Pastry
Calories 291kcal 551kcal Pastry
Sugar 0.74g Waffle
Fiber 1.5g Pastry
Calcium 255mg 10mg Waffle
Iron 2.31mg 2.56mg Pastry
Magnesium 19mg 16mg Waffle
Phosphorus 190mg 60mg Waffle
Potassium 159mg 61mg Waffle
Sodium 511mg 249mg Pastry
Zinc 0.68mg 0.53mg Waffle
Copper 0.062mg 0.114mg Pastry
Manganese 0.265mg 0.488mg Pastry
Selenium 46.2µg 24.2µg Waffle
Vitamin A 228IU 1IU Waffle
Vitamin A RAE 65µg 0µg Waffle
Vitamin E 0.54mg Pastry
Vitamin C 0.4mg 0mg Waffle
Vitamin B1 0.263mg 0.398mg Pastry
Vitamin B2 0.347mg 0.283mg Waffle
Vitamin B3 2.073mg 4.168mg Pastry
Vitamin B5 0.485mg 0mg Waffle
Vitamin B6 0.056mg 0.021mg Waffle
Folate 46µg 78µg Pastry
Vitamin B12 0.25µg 0µg Waffle
Vitamin K 16.1µg Pastry
Tryptophan 0.099mg 0.085mg Waffle
Threonine 0.289mg 0.196mg Waffle
Isoleucine 0.362mg 0.272mg Waffle
Leucine 0.63mg 0.508mg Waffle
Lysine 0.384mg 0.142mg Waffle
Methionine 0.179mg 0.129mg Waffle
Phenylalanine 0.395mg 0.362mg Waffle
Valine 0.409mg 0.308mg Waffle
Histidine 0.187mg 0.156mg Waffle
Cholesterol 69mg 0mg Pastry
Saturated Fat 2.866g 9.643g Waffle
Omega-3 - DHA 0.006g 0g Waffle
Omega-3 - EPA 0.001g 0g Waffle
Monounsaturated Fat 3.521g 21.597g Pastry
Polyunsaturated fat 6.785g 4.894g Waffle

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Pastry
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
30%
Pastry
Minerals Daily Need Coverage Score
66%
Waffle
42%
Pastry

Comparison summary

Which food is lower in Sugar?
Waffle
Waffle is lower in Sugar (difference - 0.74g)
Which food is lower in Saturated Fat?
Waffle
Waffle is lower in Saturated Fat (difference - 6.777g)
Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food contains less Sodium?
Pastry
Pastry contains less Sodium (difference - 262mg)
Which food is lower in Cholesterol?
Pastry
Pastry is lower in Cholesterol (difference - 69mg)
Which food is lower in glycemic index?
Pastry
Pastry is lower in glycemic index (difference - 17)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.