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  6. Waffle vs. Fish sandwich

Waffle vs. Fish sandwich — In-Depth Nutrition Comparison

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Important differences between waffle and fish sandwiches

  • Waffle has more selenium, calcium, vitamin B2, phosphorus, and iron; however, fish sandwiches have more vitamin B12.
  • Waffle's daily need coverage for selenium is 51% more.
  • Waffle has 7 times more calcium than fish sandwiches. Waffle has 255mg of calcium, while fish sandwiches have 37mg.
  • Fish sandwiches are lower in cholesterol.
  • Waffle has a higher glycemic index than fish sandwiches.

The food varieties used in the comparison are Waffles, plain, prepared from recipe and Fast foods, fish sandwich, with tartar sauce.

Infographic

Waffle vs Fish sandwich 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
6
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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more CalciumCalcium +589.2%
Contains more IronIron +54%
Contains more ZincZinc +38.8%
Contains more PhosphorusPhosphorus +63.8%
Contains less SodiumSodium -15.1%
Contains more SeleniumSelenium +156.7%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +29.6%
Contains more CopperCopper +21%
~equal in Manganese ~0.264mg

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
4
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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin AVitamin A +983.3%
Contains more Vitamin B1Vitamin B1 +25.2%
Contains more Vitamin B2Vitamin B2 +147.9%
Contains more Vitamin B5Vitamin B5 +31.1%
Contains more Vitamin CVitamin C +350%
Contains more Vitamin B6Vitamin B6 +25%
Contains more Vitamin B12Vitamin B12 +172%
~equal in Vitamin B3 ~2.15mg
~equal in Folate ~46µg

All nutrients comparison - raw data values

Nutrient Waffle Fish sandwich DV% diff.
Selenium 46.2µg 18µg 51%
Calcium 255mg 37mg 22%
Vitamin B12 0.25µg 0.68µg 18%
Vitamin B2 0.347mg 0.14mg 16%
Cholesterol 69mg 35mg 11%
Phosphorus 190mg 116mg 11%
Vitamin K 13.6µg 11%
Iron 2.31mg 1.5mg 10%
Vitamin A 65µg 6µg 7%
Protein 7.9g 10.29g 5%
Choline 28.9mg 5%
Saturated fat 2.866g 1.949g 4%
Fiber 1g 4%
Polyunsaturated fat 6.785g 6.257g 4%
Sodium 511mg 602mg 4%
Vitamin E 0.55mg 4%
Vitamin B1 0.263mg 0.21mg 4%
Fats 14.1g 12.45g 3%
Vitamin B5 0.485mg 0.37mg 2%
Monounsaturated fat 3.521g 2.595g 2%
Zinc 0.68mg 0.49mg 2%
Carbs 32.9g 26.69g 2%
Fructose 1.47g 2%
Vitamin C 0.4mg 1.8mg 2%
Calories 291kcal 257kcal 2%
Vitamin B6 0.056mg 0.07mg 1%
Vitamin D 0.2µg 1%
Copper 0.062mg 0.075mg 1%
Potassium 159mg 206mg 1%
Magnesium 19mg 25mg 1%
Vitamin D 9IU 1%
Net carbs 32.9g 25.69g N/A
Sugar 3.53g N/A
Manganese 0.265mg 0.264mg 0%
Vitamin B3 2.073mg 2.15mg 0%
Folate 46µg 46µg 0%
Trans fat 0.08g N/A
Tryptophan 0.099mg 0%
Threonine 0.289mg 0%
Isoleucine 0.362mg 0%
Leucine 0.63mg 0%
Lysine 0.384mg 0%
Methionine 0.179mg 0%
Phenylalanine 0.395mg 0%
Valine 0.409mg 0%
Histidine 0.187mg 0%
Omega-3 - EPA 0.001g 0.029g N/A
Omega-3 - DHA 0.006g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Waffle
Waffle
3
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more FatsFats +13.3%
Contains more CarbsCarbs +23.3%
Contains more OtherOther +45.5%
Contains more ProteinProtein +30.3%
Contains more WaterWater +15.3%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +35.7%
Contains less Sat. FatSaturated fat -32%
~equal in Polyunsaturated fat ~6.257g

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.