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  6. Waffle vs. Mayonnaise

Waffle vs. Mayonnaise — In-Depth Nutrition Comparison

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Important differences between waffle and mayonnaise

  • Mayonnaise has less selenium, iron, vitamin B2, calcium, phosphorus, vitamin B1, vitamin B3, manganese, and folate.
  • Waffle's daily need coverage for selenium is 80% more.
  • Waffle is lower in saturated fat.

The food varieties used in the comparison are Waffles, plain, prepared from recipe and Salad dressing, mayonnaise, regular.

Infographic

Waffle vs Mayonnaise 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
10
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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
Contains more MagnesiumMagnesium +1800%
Contains more CalciumCalcium +3087.5%
Contains more PotassiumPotassium +695%
Contains more IronIron +1000%
Contains more CopperCopper +226.3%
Contains more ZincZinc +353.3%
Contains more PhosphorusPhosphorus +804.8%
Contains less SodiumSodium -19.5%
Contains more ManganeseManganese +3685.7%
Contains more SeleniumSelenium +1908.7%

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
Waffle
9
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% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +306.3%
Contains more Vitamin B1Vitamin B1 +2530%
Contains more Vitamin B2Vitamin B2 +1726.3%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +182%
Contains more Vitamin B6Vitamin B6 +600%
Contains more Vitamin B12Vitamin B12 +108.3%
Contains more FolateFolate +820%

All nutrients comparison - raw data values

Nutrient Waffle Mayonnaise DV% diff.
Polyunsaturated fat 6.785g 44.69g 253%
Vitamin K 163µg 136%
Fats 14.1g 74.85g 93%
Selenium 46.2µg 2.3µg 80%
Saturated fat 2.866g 11.703g 40%
Monounsaturated fat 3.521g 16.843g 33%
Iron 2.31mg 0.21mg 26%
Calcium 255mg 8mg 25%
Vitamin B2 0.347mg 0.019mg 25%
Phosphorus 190mg 21mg 24%
Vitamin E 3.28mg 22%
Vitamin B1 0.263mg 0.01mg 21%
Calories 291kcal 680kcal 19%
Protein 7.9g 0.96g 14%
Vitamin B3 2.073mg 0mg 13%
Manganese 0.265mg 0.007mg 11%
Carbs 32.9g 0.57g 11%
Folate 46µg 5µg 10%
Cholesterol 69mg 42mg 9%
Vitamin B5 0.485mg 0.172mg 6%
Choline 34.2mg 6%
Vitamin B12 0.25µg 0.12µg 5%
Vitamin A 65µg 16µg 5%
Sodium 511mg 635mg 5%
Zinc 0.68mg 0.15mg 5%
Copper 0.062mg 0.019mg 5%
Vitamin B6 0.056mg 0.008mg 4%
Potassium 159mg 20mg 4%
Magnesium 19mg 1mg 4%
Vitamin D 0.2µg 1%
Vitamin D 7IU 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 32.9g 0.57g N/A
Sugar 0.57g N/A
Trans fat 0.187g N/A
Tryptophan 0.099mg 0.017mg 0%
Threonine 0.289mg 0.055mg 0%
Isoleucine 0.362mg 0.065mg 0%
Leucine 0.63mg 0.095mg 0%
Lysine 0.384mg 0.072mg 0%
Methionine 0.179mg 0.035mg 0%
Phenylalanine 0.395mg 0.057mg 0%
Valine 0.409mg 0.074mg 0%
Histidine 0.187mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.006g 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g 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
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 g
Contains more ProteinProtein +722.9%
Contains more CarbsCarbs +5671.9%
Contains more WaterWater +94%
Contains more OtherOther +57.4%
Contains more FatsFats +430.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Waffle
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
16% 23% 61%
Saturated fat: Sat. Fat 11.703 g
Monounsaturated fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 g
Contains less Sat. FatSaturated fat -75.5%
Contains more Mono. FatMonounsaturated fat +378.4%
Contains more Poly. FatPolyunsaturated fat +558.7%

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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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.