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  6. Waffle vs. Pomegranate

Waffle vs. Pomegranate — In-Depth Nutrition Comparison

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Summary of differences between waffle and pomegranate

  • Pomegranate has less selenium, iron, calcium, vitamin B2, phosphorus, vitamin B1, and vitamin B3 than waffle.
  • Waffle covers your daily need for selenium, 83% more than pomegranate.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Pomegranates, raw.

Infographic

Waffle vs Pomegranate 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
7
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +58.3%
Contains more CalciumCalcium +2450%
Contains more IronIron +670%
Contains more ZincZinc +94.3%
Contains more PhosphorusPhosphorus +427.8%
Contains more ManganeseManganese +122.7%
Contains more SeleniumSelenium +9140%
Contains more PotassiumPotassium +48.4%
Contains more CopperCopper +154.8%
Contains less SodiumSodium -99.4%

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
7
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +292.5%
Contains more Vitamin B2Vitamin B2 +554.7%
Contains more Vitamin B3Vitamin B3 +607.5%
Contains more Vitamin B5Vitamin B5 +28.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +21.1%
Contains more Vitamin CVitamin C +2450%
Contains more Vitamin B6Vitamin B6 +33.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Pomegranate DV% diff.
Selenium 46.2µg 0.5µg 83%
Polyunsaturated fat 6.785g 0.079g 45%
Iron 2.31mg 0.3mg 25%
Calcium 255mg 10mg 25%
Vitamin B2 0.347mg 0.053mg 23%
Cholesterol 69mg 0mg 23%
Sodium 511mg 3mg 22%
Phosphorus 190mg 36mg 22%
Fats 14.1g 1.17g 20%
Fiber 4g 16%
Vitamin B1 0.263mg 0.067mg 16%
Vitamin K 16.4µg 14%
Protein 7.9g 1.67g 12%
Saturated fat 2.866g 0.12g 12%
Vitamin B3 2.073mg 0.293mg 11%
Copper 0.062mg 0.158mg 11%
Vitamin C 0.4mg 10.2mg 11%
Vitamin B12 0.25µg 0µg 10%
Calories 291kcal 83kcal 10%
Monounsaturated fat 3.521g 0.093g 9%
Vitamin A 65µg 0µg 7%
Manganese 0.265mg 0.119mg 6%
Carbs 32.9g 18.7g 5%
Vitamin E 0.6mg 4%
Zinc 0.68mg 0.35mg 3%
Vitamin B5 0.485mg 0.377mg 2%
Potassium 159mg 236mg 2%
Magnesium 19mg 12mg 2%
Folate 46µg 38µg 2%
Vitamin B6 0.056mg 0.075mg 1%
Choline 7.6mg 1%
Net carbs 32.9g 14.7g N/A
Sugar 13.67g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 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
Waffle
Waffle
4
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +373.1%
Contains more FatsFats +1105.1%
Contains more CarbsCarbs +75.9%
Contains more OtherOther +484.9%
Contains more WaterWater +85.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
Waffle
2
22% 27% 52%
Saturated fat: Sat. Fat 2.866 g
Monounsaturated fat: Mono. Fat 3.521 g
Polyunsaturated fat: Poly. Fat 6.785 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +3686%
Contains more Poly. FatPolyunsaturated fat +8488.6%
Contains less Sat. FatSaturated fat -95.8%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.