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Waffle vs. Pop tarts — In-Depth Nutrition Comparison

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Summary of differences between waffle and pop tarts

  • Waffle has more calcium, phosphorus, vitamin B12, and vitamin B5; however, pop tarts are higher in vitamin B6, iron, vitamin A, vitamin B3, and copper.
  • Pop tarts cover your daily need for vitamin B6, 25% more than waffle.

These are the specific foods used in this comparison Waffles, plain, prepared from recipe and Toaster Pastries, KELLOGG, KELLOGG'S POP TARTS, Blueberry.

Infographic

Waffle vs Pop tarts 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
6
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 11% 7.2% 8.4% 131% 50% 35% 38% 52% 0% 0%
Contains more MagnesiumMagnesium +18.8%
Contains more CalciumCalcium +962.5%
Contains more PotassiumPotassium +67.4%
Contains more PhosphorusPhosphorus +115.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +51.5%
Contains more CopperCopper +141.9%
Contains more ZincZinc +86.8%
Contains less SodiumSodium -22.1%

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
3
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% 96% 0% 0% 73% 76% 71% 0% 88% 0% 0% 60% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +344.6%
Contains more Vitamin B1Vitamin B1 +10.3%
Contains more Vitamin B3Vitamin B3 +83.3%
Contains more Vitamin B6Vitamin B6 +578.6%
Contains more FolateFolate +73.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.33mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Waffle Pop tarts DV% diff.
Selenium 46.2µg 84%
Vitamin B6 0.056mg 0.38mg 25%
Vitamin A 65µg 289µg 25%
Cholesterol 69mg 0mg 23%
Calcium 255mg 24mg 23%
Phosphorus 190mg 88mg 15%
Iron 2.31mg 3.5mg 15%
Polyunsaturated fat 6.785g 4.81g 13%
Manganese 0.265mg 12%
Carbs 32.9g 68.41g 12%
Vitamin B3 2.073mg 3.8mg 11%
Copper 0.062mg 0.15mg 10%
Vitamin B5 0.485mg 0mg 10%
Vitamin B12 0.25µg 0µg 10%
Folate 46µg 80µg 9%
Monounsaturated fat 3.521g 6.5g 7%
Protein 7.9g 4.6g 7%
Calories 291kcal 412kcal 6%
Zinc 0.68mg 1.27mg 5%
Sodium 511mg 398mg 5%
Fiber 1.1g 4%
Saturated fat 2.866g 2.02g 4%
Vitamin B1 0.263mg 0.29mg 2%
Potassium 159mg 95mg 2%
Vitamin B2 0.347mg 0.33mg 1%
Magnesium 19mg 16mg 1%
Fats 14.1g 13.3g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 67.31g N/A
Sugar 30.9g 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 N/A
Omega-3 - DHA 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
5% 13% 68% 13%
Protein: 4.6 g
Fats: 13.3 g
Carbs: 68.41 g
Water: 12.5 g
Other: 1.19 g
Contains more ProteinProtein +71.7%
Contains more WaterWater +236%
Contains more OtherOther +160.5%
Contains more CarbsCarbs +107.9%
~equal in Fats ~13.3g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 49% 36%
Saturated fat: Sat. Fat 2.02 g
Monounsaturated fat: Mono. Fat 6.5 g
Polyunsaturated fat: Poly. Fat 4.81 g
Contains more Poly. FatPolyunsaturated fat +41.1%
Contains less Sat. FatSaturated fat -29.5%
Contains more Mono. FatMonounsaturated fat +84.6%

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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

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.