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Waffle vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on differences between waffle and peanut butter

  • Waffle is higher in selenium, yet peanut butter is higher in vitamin B3, manganese, copper, magnesium, vitamin B6, and phosphorus.
  • Waffle covers your daily selenium needs 77% more than peanut butter.
  • The glycemic index of peanut butter is lower.

Food varieties used in this article are Waffles, plain, prepared from recipe and Peanut butter, smooth style, without salt.

Infographic

Waffle vs Peanut butter 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
3
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +420.4%
Contains more IronIron +32.8%
Contains more SeleniumSelenium +1026.8%
Contains more MagnesiumMagnesium +784.2%
Contains more PotassiumPotassium +250.9%
Contains more CopperCopper +580.6%
Contains more ZincZinc +269.1%
Contains more PhosphorusPhosphorus +76.3%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +528.3%

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
5
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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +75.3%
Contains more Vitamin B2Vitamin B2 +80.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +532.5%
Contains more Vitamin B5Vitamin B5 +134.4%
Contains more Vitamin B6Vitamin B6 +687.5%
Contains more FolateFolate +89.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Peanut butter DV% diff.
Selenium 46.2µg 4.1µg 77%
Vitamin B3 2.073mg 13.112mg 69%
Manganese 0.265mg 1.665mg 61%
Vitamin E 9.1mg 61%
Fats 14.1g 51.36g 57%
Monounsaturated fat 3.521g 25.941g 56%
Copper 0.062mg 0.422mg 40%
Polyunsaturated fat 6.785g 12.535g 38%
Magnesium 19mg 168mg 35%
Saturated fat 2.866g 10.325g 34%
Vitamin B6 0.056mg 0.441mg 30%
Protein 7.9g 22.21g 29%
Cholesterol 69mg 0mg 23%
Calcium 255mg 49mg 21%
Phosphorus 190mg 335mg 21%
Sodium 511mg 17mg 21%
Fiber 5g 20%
Zinc 0.68mg 2.51mg 17%
Calories 291kcal 598kcal 15%
Vitamin B5 0.485mg 1.137mg 13%
Vitamin B2 0.347mg 0.192mg 12%
Potassium 159mg 558mg 12%
Choline 63mg 11%
Vitamin B12 0.25µg 0µg 10%
Folate 46µg 87µg 10%
Vitamin B1 0.263mg 0.15mg 9%
Vitamin A 65µg 0µg 7%
Iron 2.31mg 1.74mg 7%
Carbs 32.9g 22.31g 4%
Starch 3.56g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 17.31g N/A
Sugar 10.49g N/A
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.099mg 0.231mg 0%
Threonine 0.289mg 0.525mg 0%
Isoleucine 0.362mg 0.616mg 0%
Leucine 0.63mg 1.546mg 0%
Lysine 0.384mg 0.681mg 0%
Methionine 0.179mg 0.265mg 0%
Phenylalanine 0.395mg 1.202mg 0%
Valine 0.409mg 0.782mg 0%
Histidine 0.187mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g 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% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +47.5%
Contains more WaterWater +3314.6%
Contains more ProteinProtein +181.1%
Contains more FatsFats +264.3%
~equal in Other ~2.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
1
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -72.2%
Contains more Mono. FatMonounsaturated fat +636.8%
Contains more Poly. FatPolyunsaturated fat +84.7%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.