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Waffle vs. Rice pudding — In-Depth Nutrition Comparison

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A recap on differences between waffle and rice pudding

  • Waffle is higher than rice pudding in selenium, iron, vitamin B2, vitamin B1, calcium, phosphorus, folate, and vitamin B3.
  • Waffle covers your daily selenium needs 81% more than rice pudding.
  • Waffle contains 12 times more cholesterol than rice pudding. While waffle contains 69mg of cholesterol, rice pudding contains only 6mg.
  • The glycemic index of rice pudding is lower.

Food varieties used in this article are Waffles, plain, prepared from recipe and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Waffle vs Rice pudding 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
9
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 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +22.3%
Contains more IronIron +524.3%
Contains more CopperCopper +244.4%
Contains more ZincZinc +78.9%
Contains more PhosphorusPhosphorus +118.4%
Contains more ManganeseManganese +364.9%
Contains more SeleniumSelenium +2331.6%
Contains less SodiumSodium -78.7%

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
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 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin AVitamin A +41.3%
Contains more Vitamin B1Vitamin B1 +250.7%
Contains more Vitamin B2Vitamin B2 +146.1%
Contains more Vitamin B3Vitamin B3 +367.9%
Contains more Vitamin B5Vitamin B5 +68.4%
Contains more Vitamin B6Vitamin B6 +60%
Contains more FolateFolate +1050%
Contains more Vitamin CVitamin C +75%
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0.24µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more ProteinProtein +140.1%
Contains more FatsFats +765%
Contains more CarbsCarbs +58.1%
Contains more OtherOther +269%
Contains more WaterWater +74.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains more Mono. FatMonounsaturated fat +698.4%
Contains more Poly. FatPolyunsaturated fat +11208.3%
Contains less Sat. FatSaturated fat -66.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Waffle Rice pudding
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Waffle Rice pudding DV% diff.
Selenium 46.2µg 1.9µg 81%
Polyunsaturated fat 6.785g 0.06g 45%
Iron 2.31mg 0.37mg 24%
Cholesterol 69mg 6mg 21%
Fats 14.1g 1.63g 19%
Sodium 511mg 109mg 17%
Vitamin B1 0.263mg 0.075mg 16%
Vitamin B2 0.347mg 0.141mg 16%
Phosphorus 190mg 87mg 15%
Calcium 255mg 105mg 15%
Folate 46µg 4µg 11%
Vitamin B3 2.073mg 0.443mg 10%
Saturated fat 2.866g 0.967g 9%
Protein 7.9g 3.29g 9%
Manganese 0.265mg 0.057mg 9%
Calories 291kcal 111kcal 9%
Monounsaturated fat 3.521g 0.441g 8%
Copper 0.062mg 0.018mg 5%
Vitamin D 34IU 4%
Vitamin D 0.8µg 4%
Carbs 32.9g 20.81g 4%
Vitamin B5 0.485mg 0.288mg 4%
Zinc 0.68mg 0.38mg 3%
Vitamin A 65µg 46µg 2%
Vitamin B6 0.056mg 0.035mg 2%
Magnesium 19mg 13mg 1%
Potassium 159mg 130mg 1%
Vitamin C 0.4mg 0.7mg 0%
Net carbs 32.9g 20.71g N/A
Fiber 0.1g 0%
Vitamin B12 0.25µg 0.24µg 0%
Tryptophan 0.099mg 0.039mg 0%
Threonine 0.289mg 0.126mg 0%
Isoleucine 0.362mg 0.169mg 0%
Leucine 0.63mg 0.273mg 0%
Lysine 0.384mg 0.221mg 0%
Methionine 0.179mg 0.07mg 0%
Phenylalanine 0.395mg 0.135mg 0%
Valine 0.409mg 0.187mg 0%
Histidine 0.187mg 0.075mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Waffle Rice pudding
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
24%
Waffle
11%
Rice pudding
Minerals Daily Need Coverage Score
66%
Waffle
15%
Rice pudding

Comparison summary

Which food is richer in minerals?
Waffle
Waffle is relatively richer in minerals
Which food is richer in vitamins?
Waffle
Waffle is relatively richer in vitamins
Which food is lower in Cholesterol?
Rice pudding
Rice pudding is lower in Cholesterol (difference - 63mg)
Which food contains less Sodium?
Rice pudding
Rice pudding contains less Sodium (difference - 402mg)
Which food is lower in Saturated fat?
Rice pudding
Rice pudding is lower in Saturated fat (difference - 1.899g)
Which food is lower in glycemic index?
Rice pudding
Rice pudding is lower in glycemic index (difference - 17)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.