Waffle vs. Roe — In-Depth Nutrition Comparison
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The main differences between waffle and roe
- Waffle is richer in calcium and iron, yet roe is richer in vitamin B12, phosphorus, vitamin B2, vitamin C, vitamin B5, and folate.
- Daily need coverage for vitamin B12 for roe is 470% higher.
- Waffle contains 9 times more calcium than roe. Waffle contains 255mg of calcium, while roe contains 28mg.
- Roe contains less sodium.
- Roe has a lower glycemic index than waffle.
Food types used in this article are Waffles, plain, prepared from recipe and Fish, roe, mixed species, cooked, dry heat.
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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.
| Contains more CalciumCalcium | +810.7% |
| Contains more IronIron | +200% |
| Contains more ManganeseManganese | +1938.5% |
| Contains more MagnesiumMagnesium | +36.8% |
| Contains more PotassiumPotassium | +78% |
| Contains more CopperCopper | +106.5% |
| Contains more ZincZinc | +88.2% |
| Contains more PhosphorusPhosphorus | +171.1% |
| Contains less SodiumSodium | -77.1% |
| Contains more SeleniumSelenium | +11.9% |
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.
| Contains more Vitamin CVitamin C | +4000% |
| Contains more Vitamin AVitamin A | +40% |
| Contains more Vitamin B2Vitamin B2 | +173.5% |
| Contains more Vitamin B5Vitamin B5 | +137.9% |
| Contains more Vitamin B6Vitamin B6 | +230.4% |
| Contains more Vitamin B12Vitamin B12 | +4516% |
| Contains more FolateFolate | +100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.25µg | 11.54µg | 470% |
| Cholesterol | 69mg | 479mg | 137% |
| Phosphorus | 190mg | 515mg | 46% |
| Vitamin B2 | 0.347mg | 0.949mg | 46% |
| Protein | 7.9g | 28.62g | 41% |
| Polyunsaturated fat | 6.785g | 3.404g | 23% |
| Calcium | 255mg | 28mg | 23% |
| Iron | 2.31mg | 0.77mg | 19% |
| Vitamin C | 0.4mg | 16.4mg | 18% |
| Sodium | 511mg | 117mg | 17% |
| Vitamin B5 | 0.485mg | 1.154mg | 13% |
| Folate | 46µg | 92µg | 12% |
| Manganese | 0.265mg | 0.013mg | 11% |
| Vitamin B6 | 0.056mg | 0.185mg | 10% |
| Carbs | 32.9g | 1.92g | 10% |
| Selenium | 46.2µg | 51.7µg | 10% |
| Fats | 14.1g | 8.23g | 9% |
| Copper | 0.062mg | 0.128mg | 7% |
| Zinc | 0.68mg | 1.28mg | 5% |
| Saturated fat | 2.866g | 1.866g | 5% |
| Potassium | 159mg | 283mg | 4% |
| Calories | 291kcal | 204kcal | 4% |
| Monounsaturated fat | 3.521g | 2.129g | 3% |
| Vitamin A | 65µg | 91µg | 3% |
| Magnesium | 19mg | 26mg | 2% |
| Vitamin B3 | 2.073mg | 2.192mg | 1% |
| Vitamin B1 | 0.263mg | 0.277mg | 1% |
| Net carbs | 32.9g | 1.92g | N/A |
| Tryptophan | 0.099mg | 0.375mg | 0% |
| Threonine | 0.289mg | 1.305mg | 0% |
| Isoleucine | 0.362mg | 1.465mg | 0% |
| Leucine | 0.63mg | 2.509mg | 0% |
| Lysine | 0.384mg | 2.179mg | 0% |
| Methionine | 0.179mg | 0.71mg | 0% |
| Phenylalanine | 0.395mg | 1.401mg | 0% |
| Valine | 0.409mg | 1.676mg | 0% |
| Histidine | 0.187mg | 0.778mg | 0% |
| Omega-3 - EPA | 0.001g | 1.26g | N/A |
| Omega-3 - DHA | 0.006g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +71.3% |
| Contains more CarbsCarbs | +1613.5% |
| Contains more OtherOther | +19.2% |
| Contains more ProteinProtein | +262.3% |
| Contains more WaterWater | +39.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +65.4% |
| Contains more Poly. FatPolyunsaturated fat | +99.3% |
| Contains less Sat. FatSaturated fat | -34.9% |
