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  6. Waffle vs. Refried beans

Waffle vs. Refried beans — In-Depth Nutrition Comparison

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Significant differences between waffle and refried beans

  • The amount of selenium, calcium, vitamin B2, vitamin B1, phosphorus, iron, vitamin B3, and vitamin B12 in waffle is higher than in refried beans.
  • Waffle covers your daily selenium needs 73% more than refried beans.
  • Waffle has a higher glycemic index. The glycemic index of waffle is 76, while the glycemic index of refried beans is 38.

Specific food types used in this comparison are Waffles, plain, prepared from recipe and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Waffle vs Refried beans 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
5
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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more CalciumCalcium +779.3%
Contains more IronIron +60.4%
Contains more ZincZinc +17.2%
Contains more PhosphorusPhosphorus +106.5%
Contains more SeleniumSelenium +696.6%
Contains more MagnesiumMagnesium +84.2%
Contains more PotassiumPotassium +100.6%
Contains more CopperCopper +108.1%
Contains less SodiumSodium -27.6%
~equal in Manganese ~0.289mg

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +246.1%
Contains more Vitamin B2Vitamin B2 +339.2%
Contains more Vitamin B3Vitamin B3 +464.9%
Contains more Vitamin B5Vitamin B5 +156.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +318.2%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin B6Vitamin B6 +83.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Waffle Refried beans DV% diff.
Selenium 46.2µg 5.8µg 73%
Polyunsaturated fat 6.785g 0.543g 42%
Cholesterol 69mg 0mg 23%
Calcium 255mg 29mg 23%
Histidine 0.187mg 153mg 22%
Vitamin B2 0.347mg 0.079mg 21%
Fats 14.1g 2.01g 19%
Vitamin B1 0.263mg 0.076mg 16%
Fiber 3.7g 15%
Phosphorus 190mg 92mg 14%
Vitamin B3 2.073mg 0.367mg 11%
Iron 2.31mg 1.44mg 11%
Vitamin B12 0.25µg 0µg 10%
Saturated fat 2.866g 0.631g 10%
Calories 291kcal 90kcal 10%
Folate 46µg 11µg 9%
Copper 0.062mg 0.129mg 7%
Monounsaturated fat 3.521g 0.601g 7%
Vitamin A 65µg 0µg 7%
Protein 7.9g 4.98g 6%
Vitamin B5 0.485mg 0.189mg 6%
Vitamin C 0.4mg 6mg 6%
Sodium 511mg 370mg 6%
Carbs 32.9g 13.55g 6%
Potassium 159mg 319mg 5%
Vitamin B6 0.056mg 0.103mg 4%
Choline 21.2mg 4%
Magnesium 19mg 35mg 4%
Starch 7.43g 3%
Vitamin K 2.1µg 2%
Manganese 0.265mg 0.289mg 1%
Zinc 0.68mg 0.58mg 1%
Vitamin E 0.09mg 1%
Net carbs 32.9g 9.85g N/A
Sugar 0.54g N/A
Trans fat 0.016g N/A
Tryptophan 0.099mg 0.065mg 0%
Threonine 0.289mg 0.231mg 0%
Isoleucine 0.362mg 0.242mg 0%
Leucine 0.63mg 0.438mg 0%
Lysine 0.384mg 0.377mg 0%
Methionine 0.179mg 0.083mg 0%
Phenylalanine 0.395mg 0.297mg 0%
Valine 0.409mg 0.287mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +58.6%
Contains more FatsFats +601.5%
Contains more CarbsCarbs +142.8%
Contains more OtherOther +81.3%
Contains more WaterWater +85.1%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +485.9%
Contains more Poly. FatPolyunsaturated fat +1149.5%
Contains less Sat. FatSaturated fat -78%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.