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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
