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 for pilaf is 42% higher.
- Waffle contains 69 times more cholesterol than pilaf. While waffle contains 69mg of cholesterol, pilaf contains only 1mg.
- Pilaf has a lower glycemic index (60) than waffle (76).
Waffles, plain, prepared from recipe and Rice and vermicelli mix, rice pilaf flavor, unprepared are the varieties used in this article.
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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 more CalciumCalcium | +207.2% |
| Contains more PhosphorusPhosphorus | +23.4% |
| Contains less SodiumSodium | -60.8% |
| Contains more SeleniumSelenium | +42.6% |
| Contains more MagnesiumMagnesium | +68.4% |
| Contains more PotassiumPotassium | +18.2% |
| Contains more CopperCopper | +167.7% |
| Contains more ZincZinc | +48.5% |
| Contains more ManganeseManganese | +232.8% |
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.
| Contains more Vitamin AVitamin A | +1525% |
| Contains more Vitamin B2Vitamin B2 | +298.9% |
| Contains more Vitamin B12Vitamin B12 | +1150% |
| Contains more Vitamin CVitamin C | +925% |
| Contains more Vitamin B1Vitamin B1 | +129.3% |
| Contains more Vitamin B3Vitamin B3 | +195.6% |
| Contains more Vitamin B5Vitamin B5 | +47.4% |
| Contains more Vitamin B6Vitamin B6 | +614.3% |
| Contains more FolateFolate | +360.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +929.2% |
| Contains more WaterWater | +422.4% |
| Contains more ProteinProtein | +31.9% |
| Contains more CarbsCarbs | +131.9% |
| Contains more OtherOther | +24.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +844% |
| Contains more Poly. FatPolyunsaturated fat | +1699.7% |
| Contains less Sat. FatSaturated 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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DV% diff. |
| Polyunsaturated fat | 6.785g | 0.377g | 43% |
| Folate | 46µg | 212µg | 42% |
| Sodium | 511mg | 1303mg | 34% |
| Starch | 71.23g | 29% | |
| Vitamin B1 | 0.263mg | 0.603mg | 28% |
| Manganese | 0.265mg | 0.882mg | 27% |
| Vitamin B6 | 0.056mg | 0.4mg | 26% |
| Selenium | 46.2µg | 32.4µg | 25% |
| Vitamin B3 | 2.073mg | 6.127mg | 25% |
| Cholesterol | 69mg | 1mg | 23% |
| Fats | 14.1g | 1.37g | 20% |
| Vitamin B2 | 0.347mg | 0.087mg | 20% |
| Calcium | 255mg | 83mg | 17% |
| Carbs | 32.9g | 76.31g | 14% |
| Saturated fat | 2.866g | 0.307g | 12% |
| Copper | 0.062mg | 0.166mg | 12% |
| Vitamin B12 | 0.25µg | 0.02µg | 10% |
| Monounsaturated fat | 3.521g | 0.373g | 8% |
| Vitamin A | 65µg | 4µg | 7% |
| Vitamin B5 | 0.485mg | 0.715mg | 5% |
| Phosphorus | 190mg | 154mg | 5% |
| Protein | 7.9g | 10.42g | 5% |
| Fiber | 1.2g | 5% | |
| Vitamin C | 0.4mg | 4.1mg | 4% |
| Choline | 17.5mg | 3% | |
| Calories | 291kcal | 359kcal | 3% |
| Magnesium | 19mg | 32mg | 3% |
| Zinc | 0.68mg | 1.01mg | 3% |
| Iron | 2.31mg | 2.44mg | 2% |
| Potassium | 159mg | 188mg | 1% |
| Net carbs | 32.9g | 75.11g | N/A |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.099mg | 0.086mg | 0% |
| Threonine | 0.289mg | 0.221mg | 0% |
| Isoleucine | 0.362mg | 0.279mg | 0% |
| Leucine | 0.63mg | 0.523mg | 0% |
| Lysine | 0.384mg | 0.189mg | 0% |
| Methionine | 0.179mg | 0.145mg | 0% |
| Phenylalanine | 0.395mg | 0.32mg | 0% |
| Valine | 0.409mg | 0.374mg | 0% |
| Histidine | 0.187mg | 0.15mg | 0% |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0.006g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
24%
47%
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?
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The foods are relatively equal in price ($)