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  6. Waffle vs. Potato salad

Waffle vs. Potato salad — In-Depth Nutrition Comparison

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Differences between waffle and potato salad

  • Waffle has more selenium, calcium, vitamin B2, iron, phosphorus, vitamin B1, vitamin B12, folate, and vitamin B3, while potato salad has more vitamin C.
  • Waffle's daily need coverage for selenium is 77% higher.
  • Potato salad has a lower glycemic index. The glycemic index of potato salad is 45, while the glycemic index of waffle is 76.

The food types used in this comparison are Waffles, plain, prepared from recipe and Potato salad, home-prepared.

Infographic

Waffle vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +26.7%
Contains more CalciumCalcium +1242.1%
Contains more IronIron +255.4%
Contains more ZincZinc +119.4%
Contains more PhosphorusPhosphorus +265.4%
Contains more ManganeseManganese +162.4%
Contains more SeleniumSelenium +1026.8%
Contains more PotassiumPotassium +59.7%
Contains more CopperCopper +90.3%
~equal in Sodium ~529mg

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
6
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 1.3% 22% 0% 0% 66% 80% 39% 29% 13% 31% 0% 35%
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3%
Contains more Vitamin AVitamin A +103.1%
Contains more Vitamin B1Vitamin B1 +241.6%
Contains more Vitamin B2Vitamin B2 +478.3%
Contains more Vitamin B3Vitamin B3 +132.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +557.1%
Contains more Vitamin CVitamin C +2400%
Contains more Vitamin B5Vitamin B5 +10.1%
Contains more Vitamin B6Vitamin B6 +151.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Waffle Potato salad DV% diff.
Selenium 46.2µg 4.1µg 77%
Calcium 255mg 19mg 24%
Vitamin B2 0.347mg 0.06mg 22%
Iron 2.31mg 0.65mg 21%
Phosphorus 190mg 52mg 20%
Polyunsaturated fat 6.785g 3.737g 20%
Vitamin B1 0.263mg 0.077mg 16%
Vitamin C 0.4mg 10mg 11%
Protein 7.9g 2.68g 10%
Vitamin B12 0.25µg 0µg 10%
Folate 46µg 7µg 10%
Fats 14.1g 8.2g 9%
Calories 291kcal 143kcal 7%
Carbs 32.9g 11.17g 7%
Manganese 0.265mg 0.101mg 7%
Vitamin B3 2.073mg 0.89mg 7%
Vitamin B6 0.056mg 0.141mg 7%
Saturated fat 2.866g 1.429g 7%
Copper 0.062mg 0.118mg 6%
Fiber 1.3g 5%
Vitamin A 65µg 32µg 4%
Potassium 159mg 254mg 3%
Zinc 0.68mg 0.31mg 3%
Monounsaturated fat 3.521g 2.48g 3%
Magnesium 19mg 15mg 1%
Sodium 511mg 529mg 1%
Vitamin B5 0.485mg 0.534mg 1%
Net carbs 32.9g 9.87g N/A
Cholesterol 69mg 68mg 0%
Tryptophan 0.099mg 0.042mg 0%
Threonine 0.289mg 0.116mg 0%
Isoleucine 0.362mg 0.141mg 0%
Leucine 0.63mg 0.202mg 0%
Lysine 0.384mg 0.171mg 0%
Methionine 0.179mg 0.066mg 0%
Phenylalanine 0.395mg 0.135mg 0%
Valine 0.409mg 0.172mg 0%
Histidine 0.187mg 0.062mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.006g 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +194.8%
Contains more FatsFats +72%
Contains more CarbsCarbs +194.5%
Contains more OtherOther +59%
Contains more WaterWater +81%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +42%
Contains more Poly. FatPolyunsaturated fat +81.6%
Contains less Sat. FatSaturated fat -50.1%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.