Waffle vs. Pilaf — In-Depth Nutrition Comparison
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How are Waffle and Pilaf different?
- Waffle is higher in Selenium, Vitamin B2, and Calcium, however, Pilaf is richer in Folate, Vitamin B1, Manganese, Vitamin B6, and Vitamin B3.
- Daily need coverage for Folate from Pilaf is 42% higher.
- Waffle contains 69 times more Cholesterol than Pilaf. While Waffle contains 69mg of Cholesterol, Pilaf contains only 1mg.
Waffles, plain, prepared from recipe and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.
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.
Contains
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Calcium
+207.2%
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Phosphorus
+23.4%
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Sodium
-60.8%
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Selenium
+42.6%
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Magnesium
+68.4%
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Potassium
+18.2%
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Zinc
+48.5%
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Copper
+167.7%
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Manganese
+232.8%
Equal in Iron - 2.44
Contains
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Calcium
+207.2%
Contains
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Phosphorus
+23.4%
Contains
less
Sodium
-60.8%
Contains
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Selenium
+42.6%
Contains
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Magnesium
+68.4%
Contains
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Potassium
+18.2%
Contains
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Zinc
+48.5%
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Copper
+167.7%
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Manganese
+232.8%
Equal in Iron - 2.44
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.
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Contains
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Vitamin A
+1528.6%
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Vitamin B2
+298.9%
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Vitamin B12
+1150%
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Vitamin C
+925%
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Vitamin B1
+129.3%
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Vitamin B3
+195.6%
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Vitamin B5
+47.4%
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Vitamin B6
+614.3%
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Folate
+360.9%
Contains
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Vitamin A
+1528.6%
Contains
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Vitamin B2
+298.9%
Contains
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Vitamin B12
+1150%
Contains
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Vitamin C
+925%
Contains
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Vitamin B1
+129.3%
Contains
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Vitamin B3
+195.6%
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Vitamin B5
+47.4%
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Vitamin B6
+614.3%
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Folate
+360.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+929.2%
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Water
+422.4%
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Protein
+31.9%
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Carbs
+131.9%
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Other
+24.5%
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Fats
+929.2%
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Water
+422.4%
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Protein
+31.9%
Contains
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Carbs
+131.9%
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Other
+24.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+844%
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Polyunsaturated fat
+1699.7%
Contains
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Saturated Fat
-89.3%
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Monounsaturated Fat
+844%
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Polyunsaturated fat
+1699.7%
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Saturated Fat
-89.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 32.9g | 75.11g |
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| Protein | 7.9g | 10.42g |
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| Fats | 14.1g | 1.37g |
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| Carbs | 32.9g | 76.31g |
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| Calories | 291kcal | 359kcal |
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| Starch | 71.23g |
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| Sugar | 1.53g |
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| Fiber | 1.2g |
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| Calcium | 255mg | 83mg |
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| Iron | 2.31mg | 2.44mg |
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| Magnesium | 19mg | 32mg |
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| Phosphorus | 190mg | 154mg |
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| Potassium | 159mg | 188mg |
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| Sodium | 511mg | 1303mg |
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| Zinc | 0.68mg | 1.01mg |
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| Copper | 0.062mg | 0.166mg |
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| Manganese | 0.265mg | 0.882mg |
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| Selenium | 46.2µg | 32.4µg |
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| Vitamin A | 228IU | 14IU |
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| Vitamin A RAE | 65µg | 4µg |
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| Vitamin E | 0.04mg |
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| Vitamin C | 0.4mg | 4.1mg |
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| Vitamin B1 | 0.263mg | 0.603mg |
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| Vitamin B2 | 0.347mg | 0.087mg |
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| Vitamin B3 | 2.073mg | 6.127mg |
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| Vitamin B5 | 0.485mg | 0.715mg |
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| Vitamin B6 | 0.056mg | 0.4mg |
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| Folate | 46µg | 212µg |
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| Vitamin B12 | 0.25µg | 0.02µg |
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| Vitamin K | 0.5µg |
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| Tryptophan | 0.099mg | 0.086mg |
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| Threonine | 0.289mg | 0.221mg |
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| Isoleucine | 0.362mg | 0.279mg |
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| Leucine | 0.63mg | 0.523mg |
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| Lysine | 0.384mg | 0.189mg |
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| Methionine | 0.179mg | 0.145mg |
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| Phenylalanine | 0.395mg | 0.32mg |
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| Valine | 0.409mg | 0.374mg |
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| Histidine | 0.187mg | 0.15mg |
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| Cholesterol | 69mg | 1mg |
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| Saturated Fat | 2.866g | 0.307g |
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| Omega-3 - DHA | 0.006g | 0g |
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| Omega-3 - EPA | 0.001g | 0g |
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| Monounsaturated Fat | 3.521g | 0.373g |
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| Polyunsaturated fat | 6.785g | 0.377g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
50%
Minerals Daily Need Coverage Score
66%
77%
Comparison summary
Which food is lower in Sugar?
Waffle is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Waffle contains less Sodium (difference - 792mg)
Which food is lower in Cholesterol?
Pilaf is lower in Cholesterol (difference - 68mg)
Which food is lower in Saturated Fat?
Pilaf is lower in Saturated Fat (difference - 2.559g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)